Work on an incline crunch bench. Dangerous gym exercises to strip out of your program. The main types of exercises on the bench

A popular press pumping machine is an incline bench. It is inexpensive and does not take up too much space. At the same time, the exercises performed on such a simulator are very effective for working out the abdominal muscles. Therefore, it is often purchased for training at home. In addition, you can find a press bench in most gyms. This simulator should be used by people with an average or high level of physical fitness. Beginners will find it difficult to follow the correct technique.

Weight Loss Stories STARS!

Irina Pegova shocked everyone with a weight loss recipe:"I threw off 27 kg and continue to lose weight, I just brew it for the night ..." Read more >>

What is a press bench?

An abdominal board or Roman chair is a simple exercise machine that consists of an incline bench and leg bolsters.

There are several types of such simulators:

1. With adjustable angle. In this case, the bench can be raised or lowered, due to which the degree of load on the abdominal muscles changes. The higher the back is raised and, therefore, the greater the angle of inclination, the more difficult it is to perform the exercises. It is much easier to do them when the bench is almost parallel to the floor.

2. The simplest exercise machines may not have a backrest adjustment function. They are cast construction. The disadvantage is that the degree of load cannot be changed, so the simulator is suitable for people with an average level of physical fitness. Moreover, such a bench is not intended for people. tall.

3. The most convenient option for small apartments is a folding press bench. It is easy to remove when needed, so it takes up almost no space in the house.

4. To protect the spine during exercise, it is worth choosing a bench with a curved back. In this case, the load on the lower back will be much less. Such a simulator is especially necessary for people with back problems.

In addition, you can use a bench for the barbell press upside down to work out the abdominal muscles.

But don't confuse the press bench with Scott's board. The second machine is designed to work out the biceps, not the abdominal muscles.

Lifting the bar for biceps on the Scott bench

Contraindications

Pump the press on incline bench not for everyone. Contraindications to classes are:

• back problems (injuries, postoperative period, diseases);
• the presence of a hernia of the spine caused by hard work or training with heavy weights;
• weak muscles of the lower back, which need to be strengthened with hyperextension, pull-ups with a narrow grip, and other exercises;
• diseases digestive system in an acute form.

It is possible to understand that the muscles of the lower back are not strong enough if deflection occurs in the back when performing twists. In this case, most of the load will go away from the press.

Basic rules for classes

In order for the bench to become a truly useful acquisition, it is necessary to properly swing the press on it. To do this, you must observe the following rules:

• do not tear off the pelvis when lifting the body, as this will shift the load on the back and legs;
• the neck should be a continuation of the spine, it should not be pulled forward, otherwise cervical osteochondrosis may develop;
• when performing twists on the bench, the back should be rounded so that the abdominal muscles are included in the work;
• it is advisable to swing the press 2-2.5 hours after a meal or after a main workout (strength or cardio);
• exercises should be performed in 3 sets of 15-20 repetitions.

Beginners need to strengthen their abdominal muscles with standard floor exercises, as they are easier to do. After a while, the abs will become stronger. Then it will be possible to move on to more complex and more effective exercises performed on the bench.

Both men and women can work out the press on a Roman chair. But it must be borne in mind that girls should not get too carried away with such training. Overdeveloped abdominal muscles lead to an expansion of the waist, which makes the figure less feminine.

To achieve light relief and a toned abdomen, exercise on the bench should be 1-2 times a week. The rest of the time, the muscles will recover. If the target is conspicuous cubes, weights can be used.

How to build oblique abdominal muscles at home and in gym- top 15 exercises

Best Exercises

In the process of exercising on a press bench, abdominal muscles such as the straight, oblique, serrated and some others swing. The muscles of the front of the thigh also receive a slight load.

Depending on the exercises performed, you can shift the emphasis to certain areas of the muscles.

Straight twists

The simplest yet most effective abdominal exercise is the torso curl. With their help, you can pump up the rectus abdominis muscle. It is she who is responsible for the presence of cubes.

This exercise is a variation of the classic crunches. However, its effectiveness is higher, since the amplitude of movement due to the inclination of the bench is greater.

Technique for performing straight twists on the board:

1. 1. Set up a suitable corner of the bench. It shouldn't be too big. For beginners, 15–20 degrees will be enough, and for more experienced trainees, 20–40 degrees.
2. 2. Take the starting position on the simulator. To do this, you need to put your legs under the upper rollers and grab the lower ones with your feet. Lie completely on the bench with your back.
3. 3. On exhalation, tear off the head, shoulders and lower back from the back and raise the body. In this case, the back must be rounded.
4. 4. Hands can be kept crossed on the chest. To complicate the exercise, you can lead them behind your head. But in this case, you cannot pull yourself by the neck.
5. 5. When the angle between the legs and the body becomes right, it is necessary to lock in for a couple of counts, and then slowly lower back down.
6. 6. Again, completely lie down on the bench is not worth it. Partial amplitude will allow you to work out the abs more efficiently, since the muscles will not relax.

It is very important to keep your abs tense at all times and keep your back rounded. In no case should you bend in the lower back when lowering.

When it becomes easy to perform 15-20 repetitions of such twists in 3 approaches, you can take weights. A pancake from a barbell or dumbbell is used as it. They can be lifted over your head or pressed against your chest. The first option is considered the most difficult.

Oblique twists

To work out the oblique muscles on an incline bench, it is worth including lateral twists in the training program. They differ from ordinary ones in that the body must be turned when lifting.

Execution technique:

1. 1. Lie on a bench and put your feet under the stops.
2. 2. Put your right hand on the back of your head, and your left hand on your thigh.
3. 3. Perform twisting, trying to reach the left knee with the right hand.
4. 4. Then go down without lying on the bench and change hands.

Raising the legs

For many people, working out the lower section of the rectus abdominis muscle is a challenge. There are fewer nerve endings in this area, so it is more difficult to achieve relief.

An exercise such as raising the legs on an incline bench allows you to shift the load from the upper part of the rectus muscle to the lower one. Its second name is reverse crunches.

Execution technique:

1. 1. Lie on the bench so that your head is in its upper part, next to the bolsters.
2. 2. Firmly grasp the edge of the board with your hands. Some machines have a special handle.
3. 3. Tear off the legs from the floor and raise them to parallel with the floor.
4. 4. Then tighten the press and throw straight legs up so that they become perpendicular to the floor.
5. 5. In this case, the back needs to be rounded, and the pelvis should be twisted, as if pushing oneself up.
6. 6. Without relaxing the muscles, you should slowly lower your legs to parallel with the floor and raise them again.

Twisting the pelvis with a rounding of the lower back is necessary to include the abdominal muscles in the work. You can't just raise and lower your legs.

This exercise is usually difficult for beginners. To facilitate the task, at the first stage, you can raise your legs bent at the knees.

Bike

On an incline bench, you can perform a well-known exercise called a bicycle. It is usually done on the floor, but the slope will provide better muscle development.

Execution technique:

1. 1. Take the starting position on the board, as in reverse twists.
2. 2. Raise straight legs to parallel with the floor. Tear the pelvis off the bench and round the lower back.
3. 3. Alternately pull the right and left knees to the chest, straightening the other leg.

Under no circumstances should be allowedthe appearance of a deflection in the lower back. This can lead to injury or back problems.

To follow the correct technique requires a strong muscle frame. Therefore, beginners should proceed to its implementation only after several months of regular training.

And a little about secrets ...

The story of one of our readers Alina R .:

My weight was especially depressing for me. I gained a lot, after pregnancy I weighed like 3 sumo wrestlers together, namely 92 kg with an increase of 165. I thought my stomach would come off after giving birth, but no, on the contrary, I began to gain weight. How to cope with hormonal changes and obesity? But nothing disfigures or makes a person younger than his figure. In my 20s, I first learned that overweight girls are called "WOMAN" and that "they don't sew that size." Then, at 29, divorce from her husband and depression ...

But what can you do to lose weight? Laser liposuction surgery? Recognized - not less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? Slightly more affordable - the course costs from 80 thousand rubles with a consultant nutritionist. You can of course try to run on a treadmill, to the point of insanity.

And when to find all this time? And it's still very expensive. Especially now. Therefore, I chose a different way for myself ...

Many of those for whom sport has become a part of life seek to diversify their workouts in order to make them better and more productive. To do this, almost everyone tries to sign up for a gym or create optimal conditions for exercising at home, because only with the help of additional sports equipment and equipment can you achieve maximum results. And one of the most effective helpers in creating beautiful relief forms can rightfully be considered a bench for the press. So, what exercises on the press bench should be included in your training program, we will tell you below.

A wide variety of exercises allows you to work out different muscle groups located in the abdominal region. But in order to obtain the desired result, it is important to practice regularly and know how to correctly do certain movements in accordance with the technique of execution.

Varieties and features of simulators

Before moving on to the exercises on the abdominal board, it is worth giving some advice to those who are just deciding to buy such a simulator. It should be noted right away that at the moment sports equipment stores offer various types of press benches, which, at first glance, do not have any fundamental differences. However, this is far from the case, and before choosing the most suitable type of simulator, you should familiarize yourself with the characteristics of each of them.

In the sports goods market, the press bench is definitely the sales leader among exercise equipment. First, it is cheap compared to other professional and multipurpose exercise machines. And secondly, it is great for training at home, with which an inexperienced athlete often begins his path in sports.

Budget press trainers are represented by the brands Body Solid, Stingrey, Body Sculpture, Atemi, Torneo and others. When choosing between the models of these companies, be sure to consider the following:

• the level of their physical fitness;
• body weight;
• the frequency of their training on the simulator in the future;
• what is the health of the back and spine.

Considering that the price of budget press simulators is set taking into account the materials used in the production of structures, it is recommended to pay attention to the body and the quality of the upholstery fabric, because they must withstand decent physical activity.

5 types of bench

So, what kind of board can a girl or guy buy for home workouts to keep the abs rocking safe and productive?

1. The foldable slope trainer is a great option for small spaces and people whose weight does not reach 100 kg. An inclined abdominal board allows you to efficiently and daily pump the press, focusing on the study of the lower abdominal zone.
2. Foldable press trainer with adjustable surface - ideal for athletes with an average fitness level and with a low body weight. In the course of training on it, the athlete can adjust the level of inclination of the board, which allows you to choose which abdominal muscle groups will be more involved in training.
3. The foldable curved press bench is an option for athletes with an above-average fitness level. It can be used by people with low body weight and sufficient experience in sports.
4. The non-collapsible Roman chair is a type of exercise equipment for people of any fitness level, body weight and height no higher than average. Since such structures are usually non-separable and unregulated, it will be very difficult for tall people to use them for their intended purpose.
5. Compact hyperextension trainer Torneo is the most practical and effective trainer for those who train at home and have an average level of physical fitness. Training on it makes the rocking of the press the most productive, allowing you to work out the lower press, develop the muscles of the lumbar region, hips and buttocks.

When choosing a suitable press simulator, you need to be guided not only by your level of training and the cost of the structure, but also by the quality of materials, as well as how practical the installation will be. Indeed, many folding benches make outdoor training more effective and beneficial for the body possible.

For craftsmen who are able to make exercise machines with their own hands, there is an original option - to make a bench by yourself, taking into account the individual parameters of their body. In this case, a drawing is useful for self-made the type of construction you like the most. At the moment, similar drawings can be found on the net in order to follow the instructions to make your own simulator.

List of exercises for training on the simulator

So, you have chosen which press bench will be the most suitable for you and decided to buy / do it yourself. Now there is only one thing left to do - to compose an individual set of exercises for exercising on a bench for the press.

And before you start testing exercises for pumping the press on the bench, it is important to find out the features of their implementation:

• Exercising movements, you should strain the abdominal muscles in order to increase the efficiency of their actions.
• It is important to perform all movements at a leisurely pace. Especially if you have moved to a higher level of training and use a dumbbell or other type of weights during training.
• The main effort (flexion) during work on the simulator should be carried out on exhalation, and on inhalation - extension.
• With an increase in the angle of inclination of the bench, the load on the muscles also increases.

4 basic exercises

Now you can move on to the main training part. The session may include the following ab exercises:

Other effective exercise for pumping the press on the simulator, which may include a home workout program, in the video.

Related posts:

12 cubes
Embossed press
Pump up abs at home Why girls don't need abs cubes
How to pump up quickly pectoral muscles
How to pump up your back at home
How much for a beginner can you pump up the press?

Newbies often ignore the press shop. And in vain, because the simulator helps to train the press and "draw" the cubes. Here are some ab exercises to include in your workout routine. Some of them load all the abdominal muscles.

Raising the torso

Lifting the torso, the athlete works all the abdominal muscles, especially the upper part of the rectus muscle. The hip extensors are also included in the work.

Starting position (hereinafter - I.P.): sitting on a bench (tilt - 30-40 o), legs bent at the knees, held by clamps, hands on hips. On inhalation, tilt the torso forward 20-50 ° to regulate muscle tension. The body is slowly pulled back, but not placed on the bench in order to prevent complete relaxation of the muscles. At the end of the movement, exhale.

On inhalation, the torso is raised, trying to touch the knees with the chin, on exhalation, they are pulled back.

Level: Intermediate.

Straight twists

With straight twists, the rectus abdominis muscle works, as well as the muscles of the lower back.

I.P .: Expose the corner of the bench 30-40 o to the floor surface. Lying down, head at the bottom of the machine, arms crossed over the chest, looking above the arms. The legs are secured in clamps (rollers at the end of the bench).

Take a breath, raise their head, shoulders. The loin is firmly pressed against the bench. At the top, pause for 1-2 seconds, lower the body. The press is kept tense.

Level: Intermediate.

Training the muscles of the press and buttocks is useful for women in their intimate life - orgasm comes earlier.

Leg raises

Leg raises are aimed at strengthening the lower abdomen. The muscles of the lower back and thigh are also loaded.

I.P .: lying down (tilt of the simulator - 30-40 o) head up. Hands are taken behind the head, held by the edge of the bench or by the leg braces. The legs, slightly bent at the knees, are raised so that they are parallel to the floor, straining the abdominal muscles.

While inhaling, the legs are raised, trying to tear the pelvis off the surface of the bench, and touch the chest with your knees. In this position, you can throw your legs over your head or curl up - the main thing is to feel the press. In the upper position, they linger for 1-2 seconds, and then return to I.P.

Level: Intermediate.

To involve the entire press in the work, the pelvis is torn off the bench at the top point. Beginners do not need to do this.

To adjust the difficulty, it is enough to change the angle of inclination. The smaller the angle, the easier it is to complete the task. The easiest is to lift the legs in a horizontal position.

Oblique twists

Oblique crunches work out the serrated and oblique abdominal muscles.

I.P .: lying on a bench, feet are placed behind the supports. The right hand is on the back of the head, the left is on the hip.

On inhalation, the body is twisted up and to the side. Elbow right hand touch the left knee. Slowly return to I.P. After the set, repeat for the left hand and right knee.

All movements are performed slowly, feeling muscle tension.

Level: Intermediate.

Bike

Exercise trains the lower abdomen. Additionally, the front of the thigh is involved.

I.P .: lying on the bench. Hands hold on to the foot rest. Straightened legs are raised to an angle of 90 ° relative to the surface of the bench.

They perform movements with their legs, imitating riding a bicycle - alternately pulling the right and left knees to the chest, straightening the opposite limb.

Level: Intermediate.

It is useful for men with a "beer belly", since it is 2.5 times more effective than classic straight twists.

Watch a video with exercises for men:

Exercises are performed 10-20 times in 2-3 sets.

Hands with straight twists do not cross behind the head. Then pressure is created on the back of the head, the load on the neck and lower back increases, and the risk of injury increases. It is also not recommended to detach the lower back from the bench, since the spinal column is additionally loaded. This is a lack of torso lifts.

Movements are performed smoothly, due to the abdominal muscles.

By adjusting the slope, you can change the degree of load: the more it is, the higher the difficulty. After a break in training, beginners or athletes can reduce the angle to 25-30 °.

After mastering the technique, weights are used: in a gym, this is a barbell pancake, at home - or improvised objects (like a stack of books). The permissible weight is determined empirically: 20-30 repetitions are performed with a weighting agent. Weight is reduced if the task is unbearable, and added if after a series of repetitions there is no burning sensation in the muscles.

When it is difficult to perform, then bend the knees - this will relieve the press. For static tension, the legs are straightened or the arms are held straight above the head, which strains and stretches the muscles.

It is important to breathe correctly. Holding your breath causes a lack of oxygen, which activates metabolic processes, normalizes blood pressure.

The exercises above are performed on a flat abdominal board. But to increase the effectiveness of training, you can use a curved model of the simulator. . It especially helps to pump the lower abdomen, which is more often problematic. The rest of the muscle groups are also maximized.

Advantages and disadvantages of press boards

The abdominal board is an affordable exercise machine that can be used at home as well. It is easy to operate, inexpensive and does not take up much space.

The advantages of classes are versatility, since the board allows you to pump not only the abdominal muscles, but also the lower back, buttocks. And the disadvantages include the fact that it is difficult for people with large stature to pick up an apparatus.

And now a video for girls:

Today we will analyze two very similar and very effective abdominal exercises - lifts and curls on an incline bench or a Roman chair. There are many variations of these simulators, but our task will be to disassemble the features and technique of the movement itself, so that being in any gym with any equipment, you can train your abdominal muscles one hundred percent!

Twisting or lifting the body?

First of all, it is worth figuring out how crunches on the bench differ from torso lifts. When twisting, only your shoulder blades come off the bench, movements in hip joint not happening. The lower back remains motionless.

When the trunk is lifted, there is not only flexion of the spine, but also movement in the hip joint.

Twisting is recommended for beginners, since the load on the lower back when performing them is minimal. However, the load on the abdominal muscles during twisting is also less than in the case. Lifts require better control of the lower back and are recommended for people with developed abdominal muscles.

Exactly what you should do, twisting or lifting the body, depends on your physical fitness. There is only one condition - you should feel the press, not your back.

The benefits of abdominal exercises

Abdominal exercises, performed on a Roman chair or incline bench, engage the entire complex of abdominal muscles. These are primarily rectus muscles (they form the desired cubes), external and internal oblique muscles (form the side line, turn the body from side to side), transverse abdominal muscles (supports internal organs making the belly flat).

Twisting on an incline bench is most involved in the upper rectus muscles, while lifting the trunk is more evenly distributed. If you do an exercise with left and right body turns, you add work to the oblique abdominal muscles, thereby working them out even more efficiently. However, it is better to be careful with turns for people with back problems.

By the way, developed abdominal muscles, in accordance with the muscles of the lower back, stabilize the lower spine, which helps to improve posture and prevent injuries.

Execution technique

Before examining the lifts and curls on a Roman chair or bench, consider several options for simulators that are found in gyms. This will allow you not to get lost when you see a "dissimilar" unit in your fitness club.

So, what is called a press bench or a Roman chair can be the following:

• An incline bench with rollers for supporting the shins and knees. The athlete lies down on the bench with his back, flexing his hips and knees. This posture resembles the position when the press is swinging on the floor (the back is straight, the legs are bent at the knees), only you are not lying horizontally, but upside down. This version of the simulator is considered optimal, since with this position of the hips (they are bent), the lower back is turned on minimally.
• An incline bench with bolsters only to support the lower legs. On such a bench, the athlete lies with his back, bends his knees and puts his ankle joints behind the rollers. At the same time, the hips and back form one line. V this case the load on the lower back is greater than in the previous one.
• A conventional hyperextension machine, only the athlete turns 180 degrees in it, sitting on the pillows with his hips. With this execution of the exercise, the back movement of the body is not limited by anything, and, say, a beginner is not always able to control the work of the muscles and strictly observe the technique. Not a recommended option due to its increased risk of injury.

Regardless of which simulator you are performing the exercise on, the movement technique should be as follows:

1. Take a starting position on the bench. Your legs should be locked and your abdominal muscles tense. Relaxation of the press does not occur throughout the entire exercise. The loin should be as straight as possible, that is, in fact, pressed against the bench in the starting position. Further, if you do twists, the lower back remains as tight as possible. If you perform lifts, the lower back comes off the bench, but there is no deflection in the lumbar spine. Performing an exercise on a simulator with two rollers (for the shins and knees), it is quite easy to follow this rule, since the hips are bent. In the case of a bench with an emphasis only for the shins, keeping the lower back close to the bench will interfere with the buttocks. Therefore, when performing the exercise, you do not completely lower your back on the bench. That is, the spine is slightly rounded all the time. If you swing the press on a hyperextension machine, there is no lumbar support at all, the position of the body is controlled solely by the strength of your muscles.
2. You can cross your arms over your chest or pull them behind your head (this is harder to do).
3. As you exhale, lift the body. When performing twists, only the shoulder blades come off the bench. When lifting, raise the entire body 30-60 degrees above parallel with the floor. Simply put - about half as low as to the vertical position of the body.
4. Slowly and in a controlled manner, without relaxing the press or arching your back, return to the starting position.

Do the exercise 20-30 times in 3-4 sets. The last repetitions should be given to you as hard as possible. However, do not allow muscle fatigue to occur that will cause you to disrupt your technique.

Avoid jerking when doing torso lifts. A slow pace, on the one hand, will make your abs workout more effective, and on the other hand, it will help you better control your movements, making the exercise safe for your back. For curls, this is not so important.

Several months regular exercise on the press will help you make your belly elastic and your sides tucked. It is also worth saying that in order to see the drawn relief (cherished cubes and lines on the sides of the abdomen), the thickness of the fat layer on the abdomen should be minimal.

A great exercise for working out the muscles of the press, which is suitable for girls and boys, is twisting on an incline bench. Not much effort and energy is expended to complete it, but the rectus abdominis muscle works well.

Check out the presented article, and you will learn all the intricacies of performing twists, common mistakes and useful tips trainers.

About the execution technique

Crunches are often performed on an incline bench in the gym.

There are different options for performing this exercise, but first, let's introduce you to the classic technically correct option:

1. The incline bench is located at an angle of 20-30 degrees or higher. You can increase the angle of inclination as your physical fitness increases.
2. The athlete is located on the edge of the bench, fixing the shins under a special roller.
3. If you are just starting to train, then you can cross your arms in front of you or grab the bench, but it is better not to help yourself with your hands. For more experienced athletes, the option with hands behind the head is suitable (gripping the back of the head or holding a pancake from a barbell).
4. Starting position - lying on a bench, lumbar pressed tightly to its surface.
5. As we exhale, straining the abdominal muscles, we begin to lift the upper body towards the knees, while rounding the back. We fix ourselves in the greatest tension for several seconds and slowly, while inhaling, we lower ourselves to the starting position.

Tips from trainers:

• in order to load the press as much as possible, do not lower yourself to the end on the bench, the shoulder blades should not touch it;
• to complicate the exercise in the future, you can perform it with an additional load or increase the inclination of the bench;
• imagine that you need to touch your knees with your forehead - this will make it easier for you to control the correctness of your movements;
• if you rise with a straight back, the lumbar region will be involved.

When performing twists on an inclined gymnastic bench, mainly the rectus and oblique abdominal muscles work. But we have already mentioned that with a straight back, its lumbar region will be strongly strained.

For a start, training can be performed for both men and women for 10-15 repetitions in 2-3 sets. Lower press crunches are also suitable for starting a workout and can also be done at the end.

Possible variations

Possible options for replacing conventional curls:

• reverse crunches while lying on the floor or on an incline bench;
• twisting in a Roman chair;
• twisting on the simulator.

Reverse incline crunches are very effective exercises, especially for the lower abdomen. This type of workout is one of the most effective exercises for the lower press.

The technique is as follows: while lying on a bench or floor, we raise our legs so that a right angle forms between the thigh and the floor, and the lower legs - horizontally. We tighten the press and, in a tense state, pull our knees to the chest and raise the pelvis. For a few seconds we are in the most tense state and, while inhaling, we return to the starting position.

Another option for this exercise is oblique crunches for the press. During this training, the serrated muscles of the abdomen and oblique muscles of the abdominal press are tense.

Starting position: lying on a bench, one hand is on the back of the head, the other on the hip. As you exhale, we begin to twist until the elbow of one hand touches the knee of the opposite leg. And we return on inhalation to the starting position.

The exercise video is shown below.

About mistakes

What are the typical mistakes beginners make when twisting on the bench:

1. Catching your hands behind your head can lead to some health problems: pinched nerve, injuries to the cervical vertebrae, curvature in the upper spine. Therefore, when you do a grip behind your head, try not to push yourself up with your hands. Get up with the press.
2. Do not jerk, slouch, or lift your lower back off the floor or bench.
3. Improper breathing or holding it. Adequate oxygen additionally helps to burn fat cells, saturates cells with oxygen, and normalizes blood pressure. On the exhale, we do a power load, on the inhale - relaxation.
4. We hope that we have fully answered your questions and provided valuable information about performing abdominal crunches on an incline bench.