Most people use the bench solely to perform classic twists, which are undoubtedly excellent exercises for strengthening the abdominal muscles. Nevertheless, there are many other options for exercises that can be done using this fitness equipment to train almost all the muscles of the body.
In this article, we will analyze the options for exercises for the abs and back using a bench and how to correctly perform them to achieve the best results.
Abdominal Exercise
How to swing the press on the bench? Almost every beginner who decides to achieve the coveted six cubes asks this question.
The most important thing when pumping the press is focusing on slow, controlled movement. Do not be fooled by using momentum. Maximum concentration will help you achieve results.
So, we will analyze the main types of exercises for the press and the correct technique for their implementation.
Raising legs on a flat bench
This exercise is aimed at training the rectus abdominis muscle.
It is suitable for both beginners and advanced athletes.
- Lie with your back on a bench, stretch your legs in front of you. Place your hands either under the buttocks, palms down, or on the sides, holding on to the bench.
- As you exhale, bending your knees slightly, begin to slowly raise your legs to a right angle.
- As you inhale, gradually lower your legs down.
Twisting on an incline bench
This exercise will help you work out your rectus abdominis muscle. Suitable for beginners and advanced athletes. With the help of twisting, you can swing the press both on an inclined bench and on a flat one.
- Lie on your back with your legs fixed. Then place your hands behind your head while holding your elbows.
- As you exhale, tear off the shoulder blades from the bench, while the lower back should remain on the bench. At the top of the movement, squeeze the abs muscles and hold the contraction for a second.
- Then, as you inhale, begin to slowly lower to the starting position.
Pulling the knees to the chest on a flat bench
This exercise is aimed at working out the upper and lower parts of the press.
It is suitable for intermediate and advanced levels of training.
- Sit on the edge of the bench and pull your knees to your chest, bending them at a right angle. Hands grasp the bench on the sides so as not to lose balance.
- On the exhale, stretch your straight legs in front of you and at the same time, lean back 45 degrees, holding the body with your abdominal muscles.
- Then return to the starting position.
Oblique twisting on an incline bench
This exercise works well on the oblique muscles of the abdomen. Girls should not get involved in oblique twists, as developed oblique muscles expand the waist. It is suitable for intermediate and advanced levels of training.
- Lie on your back with your legs fixed. Tear the shoulder blades from the bench by 35-45 degrees (from the parallel with the floor). Put one hand behind your head and the other on your hip.
- As you exhale, slowly lift your upper body, twisting your torso to the left. Twist until the right elbow touches the left knee. Hold at the high point for a second.
- As you inhale, slowly lower back. After completing one approach, switch to the other side.
Torsion barbell twists
This variation of twisting will help to pump not only the muscles of the press, but also the muscles of the arms, shoulders and chest. It is best to perform this exercise with a partner, as correctly swinging the press on an inclined bench is very important for your safety. Complicated twists are suitable for experienced athletes.
- Lie on a bench, securing your legs and placing the barbell on your chest.
- As you inhale, start lifting your torso. Along with this, push the bar up, while not forgetting to focus on the abdominal muscles.
- On inspiration, return to the starting position.
Back exercises
How to swing your back on a press bench? There are a large number of exercises for the back muscles and some of them can be performed using the bench for the press. Consider the main ones.
One-handed dumbbell pull with focus on bench
This is a great one-way exercise - each side works independently, which allows you to lift more weight.
In addition, this type of exercise allows you to increase the range of motion, as well as level out muscle imbalance.
- Place your knee and arm on a bench, take a dumbbell with your other hand.
- As you exhale, start pulling the dumbbell up, working your back muscles.
- On inspiration, after a short pause at the peak point, lower your hand down.
Reverse hyperextension on a flat bench
This exercise is great for strengthening the muscles of the lower back and spine.
In addition, it also involves the buttocks and hamstrings.
- Lie belly on a bench. Your hips should be located on the very edge, feet rest on the floor. Wrap your arms around the bench.
- Start slowly lifting your legs up as high as you can. Focus on your spine and lower back. Hold at the high point for a second.
- Then slowly lower your legs down.
Superman on a flat bench
This exercise trains the muscle of the lower back, and also helps to work on stabilization and coordination of the muscles of the whole body.
- Stand on all fours on the bench. The knees should be located under the hips and the arms under the shoulders.
- At the same time, begin to stretch your right leg back and left arm forward. Hold at the highest point for a couple of seconds.
- Slowly return the leg and arm to the starting position.
Incline Dumbbell Deadlift
This exercise allows you to work out the muscles of the upper back.
During its implementation, the load is removed from the lower back, which allows it to be performed by people who should not be given a load on the lower back.
- Lie on your stomach on an incline bench. Take dumbbells with a neutral grip.
- Start pulling your shoulder blades back while bending your elbows to lift the dumbbells up. Pause at the top of the movement for a second.
- Slowly return your hands to the starting position.
Gluteal bridge with emphasis on a flat bench
This exercise allows you to work out not only the buttocks, but also the extensor muscles of the spine and core muscles.
After working out the correct technique, the gluteal bridge can be performed with a barbell or an elastic expander.
- Lie with your upper back on a bench, bend your knees at an angle of 90 degrees. Place your hands on your hips.
- Slowly lower your hips down, and then pushing your heels off the floor, push them up. Squeeze the buttocks and hold the stretched press at full range of motion.
- Hold at the top for a couple of seconds before returning to the starting position.
Summary
So, we examined 10 exercises on the bench to train the abs and back muscles. If you have the opportunity to purchase only one equipment for training, give preference to the bench, because you can use it to perform a large number of effective exercises.