The abdominal bench is a device that allows you to make your abdominal workout even more intense. This is especially practical if you want to build up some mass on the abdomen to achieve an even clearer definition of the abdominal muscles. Especially with a strong physique, this is also quite necessary. But to train properly on the abdominal bench, you should heed a few small tips. How this works, we tell you here.
The abdominal bench explained - advantages and methodology
Basically, there are two different abdominal benches, the simple version is a flat bench with leg rest, but there are also adjustable inclined benches for the abdominal muscles. Here you can adjust the angle of inclination relatively freely downwards - the higher the bench is, the more space you have downwards and the better you can work.
Such abdominal benches are also available for hanging on the wall bars, but this is a rather exotic set up.
On a flat bench, you have the advantage of putting your legs into slight compression for crunches by lifting them. This makes the exercise more intense, you can achieve a similar effect without a bench with your legs raised/elevated. It is important that the thighs point straight up to the ceiling.
How to find the best flat bench
The incline ab bench, on the other hand, requires you to hook your legs, which allows you to lean your upper body lower. Make sure your head doesn't bob up and position your hands so they don't pull on your head. Working out properly on the ab bench means, above all, that you don't use momentum and perform the exercises with continuous effort. The low angle of inclination tempts you to pull on the head and thus compress the neck. Rather, train with a shallow angle until you have enough strength to perform the exercise in a safe and controlled manner. You can also train the lower abdominal muscles on the abdominal bench, for this you hold on to the foot clamp with your hands and drop your legs to catch them again. Do not let your legs fall further than the extension of your upper body and do not curl your lower spine while lifting. A higher abs bench will make the exercise a little easier for you, as the heels won't bounce.
Healthy to the Sixpack
On the ab bench you can easily, quickly and efficiently train your abs and find the perfect support for a strong abdomen. Keep in mind, however, that with each crunch you're also curling your spine and there's a potential danger zone here. Especially if you're working with weights, make sure you know how to perform all exercises correctly.
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Editors fitnessmarkt.de (EA)
Image credit: #141903018 Boggy stock.adobe
Published on: 10 October 2019