YAFT: Discovered a GREAT ab-workout..

[Syringer]

Saw this guy doing it today..and tried it for myself, and haven't felt that kind of strain in my abs in such a short excercise than today.

Basically you get on the decline bench, with a dumbbell or plate of some kind. I was using a plate of 25 and then 35..and basically you just do bench presses with the plate while keeping your back as parellel to the ground as possible. Basically then, the movement of the weight changes the direction that gravity pushes you down, and you're forced to hold that position while it changes.

If you've never tried it before, give it a shot

 

[nightowl]

So, you are lifting you back off the bench then. This is what I assume you are doing since you said that you back was parallel to the ground?

 

[MichaelD]

The decline bench holds you diagonally, with your head close to the floor.

How does doing presses wit a plate work your abs?

 

[focusyn]

Originally posted by: MichaelD
The decline bench holds you diagonally, with your head close to the floor.

How does doing presses wit a plate work your abs?

you raise yourself so that the upper body is parallel to the ground. then you take weights and do benchpress-like motions and try to keep your body parallel to the ground.

 

[Syringer]

Originally posted by: MichaelD
The decline bench holds you diagonally, with your head close to the floor.

How does doing presses wit a plate work your abs?

I was actually skeptical at first too, but try it, it reallly targets your upper abs like no other excercise can.

 

[trek]

._/

^ lying on your back with your lower back firmly against the ground (important) and you legs straight at what ever angle you can hold is fun (usually for a minute). Also do crunches like that.
Least thats what they had us do for skiing.

 

[yobarman]

Try Russian Twists on the decline bench. Grab a 20lb weight (start off low you might hurt yourself) Just do a regular crunch to the top holding the weight striaght out, then at the top twist to one side, then the other, then back down. Really good for athletes trying to get good oblique strenght

 

[screw3d]

Can someone do a rough photoshop/paintbrush job to illustrate this?

 

[Syringer]

Sure, give me a minute..

 

[Syringer]

Actually just pretend you're this guy..

Except the decline is slightly steeper, his back is elevated a bit and is parellel to the ground, and he's using a plate instead of two dumbbells while benching it.

 

[DAM]

Syringer: that still doesn't make any sense. So you are doing bench presses with the weight, how does that work you abs? Or are you doing bench presses with the weight as you do a sit up?


dam(confused)

 

[Kadarin]

Sounds like a good workout

 

[yobarman]

Originally posted by: DAM
Syringer: that still doesn't make any sense. So you are doing bench presses with the weight, how does that work you abs? Or are you doing bench presses with the weight as you do a sit up?


dam(confused)

It's not that hard yo... benching 35 pounds is going to do nothing to your chest. The purpose is that it's keeping you elevated in a static position. Hell, try keeping yourself elevated on the decline bench without a weight!

 

[Syringer]

Originally posted by: yobarman

Originally posted by: DAM
Syringer: that still doesn't make any sense. So you are doing bench presses with the weight, how does that work you abs? Or are you doing bench presses with the weight as you do a sit up?


dam(confused)

It's not that hard yo... benching 35 pounds is going to do nothing to your chest. The purpose is that it's keeping you elevated in a static position. Hell, try keeping yourself elevated on the decline bench without a weight!

Yeah that's pretty tough by itself. Doing it with the method I showed is just infinitely harder

 

[TheNemesis]

Weights teacher called this Airforce Abs and did it when people weren't lifting...sorta a punishment because it did really work the abs

 

[vi edit]

Sounds like a great way to blow out a disk or bust a nut to me.

 

[Koing]

Originally posted by: vi_edit
Sounds like a great way to blow out a disk or bust a nut to me.

Well of course your back has to be able to take it for a start. Good for back also. Just build up to it with no weights first. Then get a 5kg then up it to 7.5kg and add more later. No one goes to 45lbs straight unless they have the strength and support in the other bodyparts that can take it.

You can do it on the floor also. Just lie down have your legs bent. Now raise your upper body up and hold for 30seconds.

Can also do it with your feet. Lie down and raise your feet about 6inch's off the ground. Hold for 30seconds.

Koing

 

[Syringer]

Gah, I just tried that one..lasted about 20 seconds