How to Use a Sit-Up Bench : Advanced Exercise Tips



The Beginner’s Barbell Workout For Six-Pack Abs

With the weight in front of your body, your core is tasked with keeping your upright.

Perform the next two exercises as a superset.

01

Zercher squat

Sets:3 Reps:8 Rest:0

Stand with your feet shoulder-width apart with your arms bent, hands clasped in front of your chest, and a barbell supported in the crook of your elbows. Taking care to keep to not arch your back, push your hips back and bend your knees to lower your body until the bar hits your thighs. Drive your heels into the floor to push yourself explosively back up to the start position.

Defined lower abs are hard to come by, but this move targets them directly, along with your shoulders and arms.

02

Sets:3 Reps:10 each side Rest:60secs

By holding the bar like this, your core needs to work twice as hard to keep your spince neutral.

Perform the next two exercises as a superset.

03

Barbell lunge

Sets:3 Reps:20 Rest:0

Choose an appropriate weight and place the barbell across your back. Step forward with your right foot and sink into a lunge, so both legs are bent with your back knee as close to the floor as possible. Drive yourself back up and repeat on the other side. 

For this move you need to brace your core in order to stop you from falling over as you roll the barbell away from you.

04

Barbell rollout

Sets:3 Reps:12 Rest:60secs

Load a barbell with 5kg plates and grab the bar with an overhand, shoulder-width grip. Position your shoulders directly over the barbell and slowly roll the bar forwards. Pause, then reverse the move.

With the weight shifted to one side of your body, your obliques will work hard to keep you straight.

Perform the next two exercises as a superset.

05

Hammer jammer shoulder press

Sets:3 Reps:10 each side Rest:0

Position a barbell so it's anchored in the corner of the gym. Adopt a split stance and position the weight so it is at shoulder height, holding the bar with the arm opposite your foremost foot. To begin the move push the bar away from you explosively until your arm is fully extended. Return under control to the start position.

Standing with dumbbells accomplishes little, but walking with them forces your core to engage in order to stabilise your body as you move. It'll also leave your obliques and shoulders burning.






Video: STRONG SIX PACK | 15 Must-Do Dumbbell Core Exercises for ROCK Hard Abs

The Beginner’s Barbell Workout For Six-Pack Abs
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Date: 06.12.2018, 18:50 / Views: 74154