How to swing a press on a press bench?

Dumbbell ab workout

How to bulk abs on a ab bench?

 How to swing a press on a press bench?

Four muscle groups form the abs: the rectus and transverse muscles of the abdomen, the external oblique and the internal oblique muscle. Therefore, you can get a well-developed abs only with a set of exercises – loading each muscle of the abdomen separately and in combination with others.

Ab exercises with dumbbells

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The rectus muscle is located on the front surface of the abdomen. Muscle fibers cross it, forming “cubes” of the abs.

The concepts of “top” and “bottom” abs do not exist. In the course of performing any abdominal exercises, the entire rectus muscle is stimulated immediately. It is impossible to strain and force to work only part of it:

  • The transverse muscle is located inside the muscle corset of the abdomen. Its muscle bundles lie horizontally and encircle the waist.
  • The external oblique muscle is located on the side of the rectus muscle.
  • The internal oblique muscle is located under the external oblique muscle.

General rules for dumbbell ab exercises

Do the exercises consciously, keep track of which muscles are in the work: if the next day after the training, it’s not the abdominal muscles that hurt, but the neck / legs / back, then the exercises were performed incorrectly.

If the abs is your main goal, then start training with it:

  • During the exercise, keep your abs muscles in tension, do not let them relax.
  • Bend as you exhale, bend as you inhale.
  • Do not press the chin to the chest – the neck continues the line of the spine.
  • Do the exercises slowly.
  • To increase the load – increase the angle of the bench, add additional weights in the form of weighting materials, pancakes, dumbbells.
READ  Squats, one of the most useful exercises

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What you do not need to do:

  • Perform exercises with a jerk.
  • Perform bending with a straight back – so the load is transferred to the legs and lower back.
  • Pull your hands behind your head.
  • At the top point, with the body fully bent, do not lie down on your legs – this is how you relax the abdominal muscles.

Exclude exercises where the lower back comes off the surface or rests on a hard surface, do not lift straight legs with the body fixed – this is harmful to the spine.

There are two methods of doing exercises for the abs – for mass and endurance:

  1. Endurance training involves performing a small number of sets (one or two) for the maximum number of repetitions. Here, one workout per week will be enough.
  2. Weight training (“abs pumping”, cubes) is performed in 4-6 sets of 12-15 (up to 20) reps. This type of training requires the completion of the complex every other day – so that the abdominal muscles can recover in the 48 hours they have set.

Abs exercise can be distinguished as a separate short workout, but supplemented with back exercises – hyperextensions or deadlifts. This will evenly strengthen the muscles surrounding the spine. But from squats with a barbell and deadlift in this lesson is better to refuse – the press is overworked and you can get injured.

Ab exercises with dumbbells for oblique abs

Side bends with dumbbell

Side bends with dumbbell

Technique of execution:

  • take a dumbbell in your left hand;
  • bend as low as possible to the right, straining oblique muscles;
  • linger for a second and return to the starting position;
  • perform the required number of repetitions, take a dumbbell in your right hand and repeat the exercise for the other side.

Bench Press Exercises

Starting position:

  • The back is on the bench, the lower back is firmly pressed to the bench;
  • The legs are bent at the knees (this reduces the load on the lower back), the feet are brought in for emphasis;
  • The elbows are spread apart, hands behind the head (we don’t hook into the lock, we don’t pull the head forward) or in front of the chest.
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Inclined bench raises

On a sloping bench

  • Trained muscles: rectus abdominis muscle.
  • Take the starting position. First, shoulders come off the bench, then the back – and until the body and legs are at right angles to each other. The back should be slightly rounded. We fix the body for 5 seconds in this position, exhale and, without rushing, return to the starting position on inspiration. Concentrate on the abdominal muscles and try to use your legs as little as possible.

Raises the hull on a sloping bench with reduced amplitude

  • Trained muscles: rectus abdominis muscle.
  • Occupy the starting position. Do the lifting of the case, but we do not return to the starting position – do not lie completely on the bench. This scheme is suitable for beginners.

Rotating Enclosures

  • Trained muscles: oblique muscles, rectus abdominis muscle.
  • From the starting position by the efforts of the abdominal muscles we tear off the shoulders from the bench and stretch the body to the legs, slightly turning it to the right, then to the left. Do not try to touch the hips – in this position, the abdominal muscles will relax and the effectiveness of the exercise will decrease. Work is possible according to the schemes: left-right-right, left-right-right-right-right-left, left-right.

Twisting

Twisting on the bench

  • Trained muscles: rectus abdominis muscle.
  • From the starting position we raise the upper body, then lower it. The loin and pelvis are not involved in the exercise.

Ab workouts with dumbbells: Side bar, twisting with dumbbells

  • Number of Sets: 3
  • Reps: 12

Take a dumbbell in your left hand. Take the position of the side bar. The right arm is bent at the elbow. The upper body rests on it on the right forearm. Bend your right leg at the knee. Lift your hips so that the body forms a straight line from the ankles to the shoulders. Stretch your left arm with a dumbbell up and look at the ceiling.

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Reach for the ceiling, feeling a muscle strain. Lower your hand with the dumbbell by turning the body at the lower point to the right. This is one repetition. Repeat with your left hand. And then do the same with your right hand. This will be considered one set.

Twists

  • Trained muscles: oblique muscles, rectus abdominis muscle.
  • From the starting position, raise the body with a simultaneous slight turn of the body to the side (with the elbow up, pull it towards the opposite knee). As in the case of lifting the case, work is possible according to the schemes: left-right-right, left-right-right-right-right-left, left-right.

Side twisting

  • Trained muscles: straight, transverse and oblique muscles.
  • We lay down on the bench sideways: legs on the bench, the body hangs. Partner holds legs, arms crossed on chest. We lower the case to the floor as low as possible, raise it as high as possible. You can also move the case slightly forward or backward.

Twisting from the floor

Side-twisting

  • Trained muscles: rectus and oblique muscles.
  • Shins lie on the bench across it, the body on the floor, hands behind his head. We twist, raising the body and touching the head of the knees. In the head position at the knees, we exhale strongly, hold at the top point for 2 seconds and return to the starting position.

Bike

  • Trained muscles: rectus abdominis muscle.
  • We lay down with our backs on the bench, hands clutching the foot rest. Raise the straight legs perpendicular to the bench and “pedal”.

Leg lift

  • Trained muscles: rectus abdominis muscle.
  • Lie back on the bench, lower back and pelvis pressed firmly to the bench, legs bent at the knees. We fix our arms over our heads (holding onto the edge of the bench or the footrest). Raise your legs until the pelvis comes off the bench. Exercise can be performed on an inclined bench – head up. This will give a greater amount of load on the press.

Author: Jones Wright