Bulgarian Split Squat Set yourself up with your back foot resting on a bench or box, your front foot around 3 feet out in front, holding your dumbbells at your sides (A) .

23. Dumbbell squat. ... a bench squat is a good way to push yourself a little lower. Position yourself in front of a bench or a box so you touch it lightly when you sit down into a squat.

I benched over 500 pounds for reps at my peak in the NFL. And that wasn’t just some fluke – it was the result of deliberate ...

Pull-up/Push-up/Squat Half Pyramid 1-10 warm-up with 100-meter jogs between each set ... If you prefer, you can also do a dumbbell bench. Repeat four times. Bench press 5-10; Dumbbell rows 5-10/arm; ...

Dumbbell split squats (Image credit: Shutterstock) Unlike Bulgarian split squats, which elevate your back leg, ... Start on your stomach, either lying on the floor or a bench and extend your legs.