Bench Pull: Slide Along Using Your Arms

Lying on a gym bench, students move forward using only arm strength, first pulling on the edges, then on a rope tied to the wall bars. It builds the pulling strength climbing needs without going up high.

How to play

1. Setup: bench on the floor perpendicular to the wall bars and a rope tied to the lowest rung, stretched along the bench (3 min).
2. Face down on the bench, pull yourself to the wall bars using both hands on the edges (4 min).
3. Face down, pull along the rope hand over hand (4 min).
4. Face up, pull along the rope with your head toward the wall bars (4 min).
5. Team relay: the team adds up full lengths in three minutes and tries to beat it in a second round (5 min).

Rules

• Legs don't push: keep them straight and relaxed.
• Tuck your shirt in so you don't scrape on the bench.
• Stop at the wall bars without bumping; your hand touches first.
• The next student starts once the previous one is off the bench.

Variations

Adaptations

• Limited leg mobility: a great fit; help them on and off the bench.
• Shoulder injury: does only the edge-pulling version over a short distance.
• Students with less strength: half the bench and a small leg push to get started.

Learning goals

• Build arm and back pulling strength.
• Keep the body stable while the arms pull.
• Cooperate in a team relay.

Equipment for a class of 25

• gym benches: 4
• ropes: 4
• wall bars: 4

Teacher tip

Check the benches beforehand: a splinter ruins the lesson. Common mistake: tying the rope high so the body lifts off the bench; always use the lowest rung.

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