Twisting on incline bench- one of the most effective exercises for pumping the press. It makes the straight line, external and internal obliques work. abdominal muscles simultaneously. We will analyze how to perform it correctly and what mistakes should be avoided in the article.
Kinds
Let's analyze the technique of the exercise, the exercise is considered not traumatic, but for effectiveness, the technique must be perfect.
Classic
Lie down on an incline bench with your legs firmly and comfortably fixed. Bring your hands behind your head, elbows look inward, if it is inconvenient to curl your arms, then you can use a towel. Watch your neck, it should not be any load from your hands. Press the lower back tightly against the bench to isolate the abdominal muscles. This is the starting position.
Exhaling, start twisting, while lifting your shoulders from the bench, while you should press your lower back to the bench as much as possible.
Make sure that your shoulders rise from the bench no more than 15 centimeters. At the end of the movement, tighten the abdominal muscles as much as possible, and return to initial position.
The legs can be kept straight or bent. Make sure that there is no traumatic load on the bottom of the spine and rectus muscles of the back. You can also use various weights to complicate the training process and increase the load on the abdominal muscles.
What muscles are involved
Our abdominal region consists of 3 types of major muscles. These are the serratus abdominis, the external obliques, and the rectus abdominis. Remember, there are no separate top and bottom lower cubes the press, it's all one muscle, and all the desired cubes are its surface and a sign of good fitness, they are visible with a low percentage of fat and good physical shape.
Also, during twisting in a static mode, the muscles of the lower back work, some call them lumbar pillars, they fix our lower back on the bench.
Oblique twists
There is also a variant of oblique twists, which allows you to qualitatively work out the serratus abdominal muscles and oblique abdominal muscles. The technique of the exercise and its complexity is suitable for all types of fitness, whether beginners or professionals.
Lie down on an incline bench with your legs firmly and firmly fixed in the stops. Place one hand on the back of the head, the other on the thigh. This is the starting position. Start twisting upper part body, moving up and to the side, twisting the torso until the elbow touches the opposite knee. Slowly return to the starting position. Do the exercise the required number of times.
During the exercise, do not hold your breath, and perform all movements slowly, the abdominal muscles should be tense. It is important to feel the pressure.
Common Mistakes
At first glance, twisting on an incline bench is an elementary exercise, but even in it you can make many mistakes that can harm your health and worsen the quality of the training process.
First mistake
This is a clutch of hands behind the head. Why is it dangerous, you think? It's all about the biomechanical processes of our body. Performing twisting, we strain the right part of the body, thereby involuntarily giving power impulses to the hands, while the hands will try to push us up.
The neck will take an unnatural position and due to this, injuries such as pinched nerve, trauma to the cervical vertebrae, curvature of the upper spine can be obtained. These are the most common injuries.
Second
During the performance of twisting, you may be familiar with the school desk, or rather, from physical education lessons. This is to tear the lower back off during the exercise. We are all accustomed to beam ab presses using the full range of our body, thus providing excellent ab work, but recent research has shown that basic sit ups can harm our spine.
The thing is that due to body weight, an undesirable load on the spinal column occurs, and with frequent performance of such an exercise, a deterioration in the condition of the subjects was noticed. Therefore, twisting has been proposed as a worthy alternative that has positive qualities and does not affect the spine.
Also, do not allow sharp jerks in movements, strongly twist the body to the sides, perform exercises stooping.
Third
An error that could damage training process is wrong breathing. Holding our breath causes a lack of oxygen in our body. During the exercise, our muscles use oxygen as one of the fuels, so you need to breathe while twisting inhale, while returning to the starting position, exhale.
Also, proper breathing normalizes arterial pressure. Since while doing twisting on an incline bench, our heart has to pump blood up and down. Therefore, due to improper breathing and its delay, you may begin to feel dizzy, bouts of nausea, increased pressure and other negative consequences.
Complicating classes
Often complications are used in athletic gymnastics, cross-fit and fitness. An exercise such as twisting on an incline bench can be complicated, as over time the abdominal muscles adapt to the loads. Therefore, you can train the press every other day, and as a complication, use the addition of weight and change the angle of the bench.
To select weights, any objects that can be held in your hands are used, it can be a pancake from a barbell or a medicine ball, or a stack of books if training takes place at home.
How to choose the optimal weight weight. Weight weights can be selected thanks to a simple test, you need to do 20-30 twists with weights, if you do not feel a burning sensation in the muscles, then weight can be added.
The angle of incline can make crunches more difficult by increasing the amplitude, the lower your starting position, the harder it is for you to reps.
Professionals use a large angle and well-chosen weights.
- If twisting is difficult for you, bend your knees a little, thereby you can reduce the static load on the press.
- If you want to give static tension, then keep your legs straight.
- Also, to give static tension to the abdominal muscles, you can raise and hold your arms above your head, thereby you will stretch the muscles well and they will be tense.
Reverse crunches
Reverse crunches or leg raises on an incline bench. Universal exercise to work out the lower section of the rectus abdominis. It also has a beneficial effect on the lumbar region.
Exercise technique
You need to lie on an incline bench, feet down. Hands hold tightly to the bench, try not to move out on the bench. Keep your abdominal muscles tight. Raise your legs and bend your knees slightly. This is the starting position.
Trying to touch your knees to your chest, lift your legs, tearing your pelvis off the bench. Hold the position for 2 seconds and return to the starting position. Beginners can do this exercise on a straight bench. You can use .
Hello. In this article, I will tell you about a mega-effective exercise aimed at working out the rectus abdominis muscle (abs) - reverse crunches on an incline bench.
For those who don't know this exercise is one of the many variations. So, in fact, nothing new 🙁 but, personally, I like this variation of reverse twists much more (and it is more effective) than the usual classic version.
Its only disadvantage (not related to people involved in a fitness club) is that you need special equipment to perform it: “an incline bench” or “ special simulator, specifically for this exercise "or" bench upside down "(i.e. in exercise at home, can't be helped).
In the fitness club, this stuff is in bulk ... and even if there is no “special simulator specifically for this exercise”, you can perform it on an inclined bench (it certainly is in all the halls) or, which is even more convenient, on a bench where they press barbell upside down... (who is not in the subject, ask the coach to help you).
In general, here is what this incline bench looks like upside down (where the barbell is usually pressed) and where you can (where I recommend you) do reverse crunches on an incline bench without any problems: 
Reverse crunches on an incline bench: execution technique
The exercise can be performed in different ways: With bent legs (a lighter version designed for beginners and intermediate levels of training), with legs fully extended (smooth)(the most difficult (and therefore the most effective) manner of performing this exercise is intended only for advanced guys and girls).
We will consider the option with straight legs, but don’t tell me, the difference between bent / straight legs in terms of execution technique is no, the main thing for you is to understand the essence of what to actually do ... and then you will try.
1 / Sit on the bench with your back and grab the upper edge of it with your hands (so that there is support). Support is required (without it, you will not be able to perform the exercise). After that, lift your legs off the floor and stretch and keep them parallel to the floor. The legs are slightly (quite a bit) bent at the knees, keeping the legs together. See below for a visual/explanatory photo demonstration:
2 / While exhaling, begin to raise your legs together with the pelvis up - due to the press. Don't think about how to lift your legs up, think about how to round your pelvis (up) when you lift your legs. It is very important!!!
Most often, people simply lift their legs up, then lower their legs back (without including the pelvis in the work). This is a gross mistake. Anatomically, the function of the press is to raise (twist) the pelvis, and not the legs.
3 / In general, when you have raised your legs together with the pelvis up, stay for a second in this position (at the top point), then slowly, under control, lower your legs and pelvis to the starting position.
Pay attention, lowering your legs down, you keep them under control, i.e. you don’t throw them and don’t work “jerks”, you have to control everything (lowering is smooth, under control).
4 / After that, repeat all over again, having completed the planned number of repetitions, by the way, for the vast majority of people, I recommend standard 3 sets of 10-15 reps…
With this, I end this release. For dessert - video: a visual demonstration of this exercise:
- For men:
- For women:
Sincerely, administrator.
Master of all site and fitness trainer | more >>
Genus. 1984 Trained since 1999. Trained since 2007. CCM in powerlifting. Champion of Russia and the South of Russia according to AWPC. Champion Krasnodar Territory according to IPF. 1 rank by weightlifting. 2-time winner of the championship of the Krasnodar Territory in t / a. Author of over 700 articles on fitness and amateur athleticism. Author and co-author of 5 books.
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Date of: 2012-05-29 Views: 2 365 147 Grade: 4.9
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Additional- iliac-lumbar
Difficulty of execution- average
Twisting on an inclined bench - video
Weight and reps for beginners
For men: 10 - 15 reps without weight. 2 - 3 approaches.For women: 10 - 15 reps without weight. 2 - 3 approaches.
Load on muscle groups
The load is indicated on a 10-point scale (the total load is summed up)Restrictions for injury/illness/pain
The degree of risk is indicated on a 10-point scaleDescription of the exercise
Twisting on an incline bench basic exercises for abs workout. It allows you to make many variations, different in their impact and severity. This exercise is suitable both for the beginning of any workout (as a warm-up) and for its end. Main chips
1. The higher the slope of the bench, the harder it is to do this exercise (ceteris paribus). 2. Your task is to twist as much as possible (hunch your back) so that the press works. If you rise with a straight back, then it will not work the press, but the iliopsoas muscle. 3. You can either completely lower yourself onto the bench (while stretching the press), or not lower yourself to the end. In the second case, the amplitude will be smaller. However, the press will clog faster and stronger. 4. As a burden, you can use a disc from the bar. You can put it both on the chest (a simpler option) and behind the head (a more difficult option). 5. If you want the iliopsoas muscle to be turned off from work and only the press works, then do not tear your lower back off the bench at all. And just twist your back in the thoracic region. Although I do not see anything wrong with the work of extraneous muscles in this exercise. 6. If you still find it difficult to do this exercise, then cross your arms over your chest. Or grab the edges of the bench with your hands. It's easier.Crunches are exercises that help build abs. There are many ways to do them, and one of them is on an incline bench. In addition to the fact that twisting on the Roman bench will help pump up the press, they also strengthen the muscles of the back, so that you can avoid injury to the spine. To achieve this result, you need to know the technique of performing exercises.
Rules for performing twists on an incline bench
If you are doing crunches on an incline bench, then you need to adhere to the following rules:
- The bench should be tilted 40 degrees relative to the floor.
- When lifting the body, the back must be bent.
If this is not done, then the back muscles will be pumped, and not the press. In addition, with a straight back, a load will be created on the intervertebral discs, which can adversely affect the condition of the spine.
- When returning to the starting position, you can completely lower yourself onto the bench or not completely lie down on it. In the first case, you will be able to complete more repetitions, since you will rest, and in the second case, the press will receive a greater load, because. muscles will not relax.
- If it is very difficult for you to perform this exercise, then at first hold on to the bench with your hands. When the technique of its implementation is mastered, the arms can be crossed over the chest, and later take them behind the head.
- Raising the shoulders should be done while inhaling, and returning to the starting position should be done while exhaling. Proper breathing guarantees positive effect from the exercise, since the abdominal muscles will be as tense as possible.
- Perform the exercise 10-15 times in 3 sets. Between sets, be sure to take a break, while getting off the bench. The break should not exceed 1 minute. Over time, the number of repetitions should be increased to 25 times.
Incline bench crunch technique
Incline bench crunches can be done different ways. Each of them will be discussed in detail below.
Straight twists.
Straight twists, lying on a bench, you need to do this:
- Sit on the simulator, take your feet behind the soft rollers, fixing them securely.
- Lie down on the bench completely. Take your hands behind your head. As already mentioned, at first you can hold on to the edge of the bench.
- As you inhale, pull your shoulders as close to your legs as possible. In this case, the press should be as tense as possible.
- Get down on the bench slowly, no need to collapse. Press at the bottom point, try not to relax.
- Perform the prescribed number of repetitions.
Oblique twists.
Twisting while lying on a bench can also be done not directly, but obliquely.
The execution technique in this case will be as follows:
- Sit on the simulator, take your feet behind the soft rollers and securely fix them so that you do not lose balance during the exercise.
- Lie down completely on the bench. Bend your right hand at the elbow and take it behind your head. Left hand also bend and rest against her thigh, or rather, in its upper part.
- Inhale and lift the body obliquely so that the elbow right hand touched his knee. At the same time, keep the press in tension all the time.
- Exhale and come back.
- Perform the prescribed number of repetitions, then take a break and change the side of the slope.
Reverse twists.
Twisting on an inclined bench can be performed in the opposite direction. This means that it is not the body that should be raised, but the legs and pelvis.
The execution technique in this case will be as follows:
- Get down on the simulator in the opposite direction. This means that the head should lie in place of the legs.
- Grasp the soft rollers with your hands. Hold them tight. This will keep your balance on the incline bench.
- Keep your legs slightly bent at the knees.
- Inhale and lift your legs up. At the same time, the pelvis must be torn off the bench. Try to raise your legs so that they touch your chest. In this case, the press must be kept in suspense.
- Exhale and come back.
Twisting on the press, so that they give a positive result, must be performed regularly. These exercises alone are enough for the cherished cubes to appear on the stomach.
Incline bench crunches are one of the the best exercises to work out the abdominal muscles, provided correct technique execution. Read the entire exercise technique in the article.
Target muscles - upper press belly.
The exercise allows you to work out not only the upper press, it also involves the entire rectus abdominis, oblique muscles, lumbar, and front surface of the thigh.
Possible options for twisting on an incline bench:
Want to detailed video all exercises? Write on YouTube in the comments to the video "I want all the options."
Twisting on an incline bench: video
There are various options for twisting on an incline bench. Can be done with body twists, more including the obliques. Can be done with holding and lifting extra weight.
How to do the exercise correctly? Execution technique
- Sit on a bench. Fix your legs tightly under the special rollers of the bench. Keep the body upright. The palms of the hands near the temples. This will be the starting position.
- Lower your body down to a position parallel to the floor. Breathe in as you lower.
- From the bottom position, start twisting the body, lifting the body up to the highest position. Try to twist the shoulder girdle in an arc to the pelvis, while lifting. At the end of the movement, exhale completely.
- Repeat the movement 15 times in 3 sets.
Application of the exercise
For whom. Girls and men of any level of training.
When. Incline bench crunches should be done at the beginning or end of your workout. After twisting, you can do another exercise - lifting the knees in the hang.
How many. Exercise should be done in 3 sets of 15-20 repetitions. Rest between sets on the abdominal muscles is recommended to do about 60 seconds.
Possible options for performing twists on an incline bench
Twisting with turns helps to work out the oblique muscles of the abdomen more. It is performed, unlike straight twists, with turns of the body. You can do it sequentially or alternately.
At the top of the range of motion of the exercise, try to reach with your left elbow towards your right knee as you turn into right side. And vice versa, with the right elbow to the left knee, when twisting to the left side.
If the load own weight not enough, you can complicate the exercise. Take a plate from the bar and hold it behind your head and in front of you. Choose the position of the pancake as you like. If the pancake is behind the head, the load is large, if it is in front of you, it is correspondingly less.
This twisting option helps complicate ordinary movements. It also includes the muscles of the shoulders. You can do it simply by raising your hands. And you can hold additional cargo.
With this method of performing the exercise, the abdominal muscles are included in the work more under static load, and there is practically no reduction. The front of the thigh takes a significant percentage of the load.
Advice! To diversify your training program, you can try to alternate the option with lifts. But the basic version of twisting on an incline bench will be more effective for the press cubes.
Shortened range of motion, suitable for peak engagement of the top four abs.
It is performed lying on a bench. Twisting occurs only due to thoracic. Keep your neck straight, look straight ahead.
If you need a detailed video of all exercise options? Write on YouTube in the comments to the video, which is posted at the beginning of the article.
- When the arms are held in front of you, the load is lighter. When the hands are behind the head, it is more difficult.
- Concentrate on twisting the body, not lifting. To master crunches faster, touch the upper cubes with your fingers. Check their correct operation during twisting. Muscles must contract.
- Move in an arc. Imagine that shoulder girdle should be as close to the pelvis as possible.
- Perform movements smoothly, lifting 2 times faster than lowering.
- Breathe properly. Very important! Breathing plays almost a key role in any twisting. Go down only after a full exhalation in the upper position of the body.
Basic Mistakes
- Full lowering of the body. Go down not lower than the parallel of the body with the floor. Full lowering can injure the back in the lumbar region.
- Do crunches, not lifts. Many do body lifts, and do not feel the work of the abdominal muscles. Do crunches by bending your spine. When the back is straight, the abdominal muscles work only in static tension.
- Jerking and holding the breath. Make smooth, clear movements and breathe correctly.
