Bench Pull Relay

Lying face down on a gym bench, students move forward by pulling on the bench edges with their arms only, then run back to tag the next teammate. Students build arm and back strength in a team format.

How to play

1. Place five gym benches side by side, 2 yards apart, with a cone 3 yards past the end of each. Teams of five line up behind each bench (2 min).
2. Demo: lying face down, grab the bench edges ahead and pull hand over hand; legs stay relaxed and the feet do not push.
3. Technique round: each student goes down the bench once, slowly, while you correct form (3 min).
4. Relay: at the end, step off to the side, go around the cone and run back to high-five the next teammate. Two 3-minute rounds counting trips (8 min).
5. Chest, shoulder and forearm stretches (2 min).
6. Wrap-up: each team shares its total trips and whether it improved (1 min).

Rules

• Feet do not push: if they do, that trip does not count.
• Get off the bench calmly, to the side, without jumping.
• Only one student on each bench at a time.
• Check benches for splinters, and wear a T-shirt to protect the chest.

Variations

Adaptations

• Limited mobility: in a wheelchair, pull hand over hand along a rope tied to a post to move toward it.
• Shy students: each student may choose their place in the team order.
• Lower fitness: may push with the feet on the last part of the bench.

Learning goals

• Build pulling strength in the arms and back.
• Coordinate an alternating hand-over-hand grip.
• Take turns and follow bench safety rules.

Equipment for a class of 25

• gym benches: 5
• cones: 5

Teacher tip

Students often push with their feet without noticing, so cue relaxed legs and pointed toes. Place mats beside the benches if the floor is hard.

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