7 Best Weight Bench Exercises For Abs (Flat Bench Ab Workout)
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You are able to do a killer ab workout with just one piece of kit: the burden bench.
Your abs encompass three layers of muscular tissues – the transverse abdominis, the obliques, and the rectus abdominis. Coaching all three ranges is the important thing to getting an excellent ab workout.
These seven exercises will goal completely different areas of your abs that can assist you construct a powerful core that can look superior and forestall harm.
The workout begins by working your deepest ranges and progresses outward to your superficial six-pack muscular tissues. I describe the advantages of every set of exercises, step-by-step directions, and ideas that can assist you grasp the method.
Seize your weight bench and prepare to construct nice abs.
Your transverse abdominis is your deepest layer of stomach muscular tissues. It really works like an inside weight belt by pulling in and supporting your backbone throughout motion. Coaching your transverse abdominis received’t provide you with a six-pack, however it should stop again ache and enable you to carry out all different exercises stronger and safer.
These ab exercises with a weight bench will enable you to construct a powerful transverse abdominis.
1. Bench walk-ups
- Begin in a plank perpendicular to the bench along with your palms one foot from the sting of the burden bench.
- Pull your abdomen away from the ground to create a decent, steady core.
- Transfer your proper hand up onto the bench.
- Transfer your left hand onto the bench to satisfy the best by urgent into your toes and proper and preserving your core tight.
- Repeat the motion beginning along with your left hand.
How Many: Full 12 repetitions.
- Keep away from twisting your physique backward and forward by pulling your abs in towards your backbone.
- Place your bench towards a wall to maintain it from sliding away from you.
2. Bench plank knee tucks
- Begin in a plank in your palms perpendicular to the bench along with your toes on the bench.
- Slowly carry your proper knee towards your proper elbow preserving your again flat.
- Return your proper foot to the bench with management.
- Repeat the motion along with your left leg.
How Many: Full 20 repetitions or a 60-second maintain.
- Press your palms into the bottom and pull your abs in to create rigidity by your physique.
- Keep away from twisting your physique backward and forward as you tuck your knees in.
- Modify to a plank maintain if you happen to can’t carry out the knee tucks with out preserving your physique regular.
Your obliques are answerable for your torso’s rotation and for resisting rotation if you wish to keep steady. Chiseled obliques are seen and create definition alongside your sides. Sturdy obliques additionally enable you to keep away from harm when doing any unilateral motion like lunging, operating, and even single-arm exercises, to call just a few.
Strive these strikes with a weight bench to sculpt enviable obliques.
3. Bench wipers
- Lay on the bench and grip the underside of the bench by your head.
- Elevate your legs to a 90-degree angle along with your legs straight and toes collectively.
- Pull your abdomen in to press your decrease again into the bench.
- Twist and decrease your legs collectively to the best.
- Return your legs to the middle earlier than doing the opposite aspect.
How Many: Full 20 complete repetitions.
- Solely decrease your legs to the purpose the place you’ll be able to maintain your decrease again in touch with the bench.
- Cut back the vary of movement if you happen to discover it arduous to manage the motion.
4.Facet plank crunch
- Begin in a aspect plank along with your proper elbow on the bench.
- Stack your proper shoulder over your elbow and lift your left arm to the ceiling.
- Bend your left knee and left elbow to satisfy one another.
- Return to the beginning place.
How Many: Full 8 repetitions on either side.
- Maintain your abs tight to maintain your hips from dipping towards the bottom in the course of the crunch.
- Modify this train by bringing your different hand to the bench for assist and crunch solely your leg.
- Lay on the ground perpendicular to the bench.
- Deliver your heels to the burden bench along with your knees at a 90-degree angle.
- Place your palms gently behind your ears with out pulling your head ahead.
- Twist and attain your proper elbow towards your left knee bringing your proper shoulder blade off the bottom.
- Return to the bottom and repeat on the left aspect.
How Many: Full 20 repetitions.
Maintain your elbows mentioning away out of your head. Attain your elbow towards your knee by rotating your torso by participating your obliques.
Your rectus abdominis is your six-pack muscular tissues. It’s the outermost layer of your abs and runs out of your rib cage to your pelvis. It’s answerable for bending the torso ahead. Your rectus abdominis is probably the most seen layer of your abs, so constructing a powerful rectus abdominis is the important thing to getting abs value displaying off.
These ab exercises with a weight bench will ship even higher outcomes than sit-ups.
6. Straight leg lifts
- Lay on the bench and maintain the bench behind your head.
- Deliver your legs to a 90-degree angle along with your physique with toes collectively and legs straight.
- Pull your abs in to press your again into the bench.
- Slowly decrease your legs so far as you’ll be able to, preserving your low again linked to the bench.
- Elevate your legs again to 90 levels.
How Many: Full 10 repetitions.
- Bend your knees to make the train simpler.
- Solely decrease your legs so far as you’ll be able to along with your low again on the bench. As soon as your again arches away from the bench, your abs are not working.
- Maintain your grip on the bench gentle to make your abs work more durable.
7. Tuck ups
- Sit on the sting of the bench with toes hanging off the top.
- Place your palms on the bench behind you.
- Bend your knees towards your chest in a tuck place.
- Lengthen your legs straight as you lean again onto your elbows.
- Tuck your legs and press into your palms to return to the beginning place.
How Many: Full 15 repetitions.
- Give attention to transferring your legs and torso on the similar time.
- Consider flexing your abs every time you tuck your physique in. Don’t depend on your arms and hip flexors.
Do the Flat bench Ab Exercise
Full these exercises in a circuit for 3 units to get an entire ab workout utilizing solely a flat bench.
Use the ideas to ensure your kind is sweet. Utilizing good kind ensures that your abs are doing the work, and you will notice the very best outcomes.
Working all layers of your abs is one of the best ways to get robust, stop harm, and construct an unimaginable physique.
Pull out your weight bench and get to work.
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