Ever wondered what you could be doing in your downtime from bench but didnt want to lose your spot? Want to abs-olutely smash your core as well as chest (pun intended)? Try this on for size! LEG RAISE DRAGONFLAG + BARBELL BENCH PRESS Why? Blast your abs while resting your chest - make use of that boring rest time! Do abs without strictly doing an abs session! How? [Leg raise dragonflag] Place your hands in an under-grip [biceps / pull grip] on the bar. Raise your legs as high as you can to and past the bar (kness bent = easier, legs straight = harder), brace your abs and arms and slowly lower your legs to horizontal. Repeat x12, then change your grip and go straight into bench. As long as youre not going for max weight / low reps on bench this shouldnt phase your chest strength and your ab workout will carry over into bench. Enjoy coughing / laughing / yawning the next day! How it works? In bench press, heavy lifting and most exercises, as you start to struggle and as you exhale on the force phase your abs contract. If you destroy them in an exercise such as this prior to benching then you will definitely feel them during the bench as well! Safety: Make sure the bar doesnt jump off onto you mid-leg raise by pulling down to your chest, not to your feet like a chinup. Make sure your legs dont go past horizontal or only go as low as where your lower back doesnt hurt - ab pain = great, back pain = stop / modify. Add another superset of chinup / kneeraises [advanced] or assisted chinups / mountain climbers for a serious abs and upper body workout! Try 3x12 abs & 3x8-10 chest / chinups and post your pain level the next day. Im currently at a 4/10 and I only did it 2 hours ago!
Posted on: Tue, 30 Sep 2014 01:02:08 +0000
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