Abduction of legs and hips in the simulator while sitting, standing, back, to the sides. Technique

The benefits and disadvantages of moving your legs back in the simulator

The exercises are technically not very difficult and act exclusively on the target muscles. They are accessible even to beginners.

The obvious advantages include:

• relatively quick strengthening of the gluteal muscles;
• giving the target muscle groups a toned appearance and a rounded shape;
• effective training of the peak area of ​​the hamstrings;
• lack of compression pressure on the spinal column;
• applicability for muscle hypertrophy and weight loss;

The quadriceps muscles of the thighs are not involved in sports work, so the volume of the legs does not increase. For girls, such exercises allow them to acquire a good figure and form attractive buttocks in the shortest possible time.

Hip abduction in the simulator makes it possible to vary the load applied to the target muscles, the intensity of execution and the number of repetitions depending on the task. Among the advantages, the low probability of injury is noted if the equipment and safety rules are followed. The disadvantages include the auxiliary nature of leg extension exercises.

They are unable to replace basic techniques and are considered secondary in complex training . Such exercises can be used as basic exercises only temporarily. They are often combined with aerobic and strength training techniques.

To form an attractive buttock, you must first gain muscle mass. Therefore, you still have to apply dosed loads to the quadriceps. This is the only way to achieve a harmonious silhouette.

The role and importance of the hip adductors and abductors for triathletes

The abductor and adductor muscles work synchronously as you move (abduct and pull) your legs to the sides. The abductors are responsible for moving the leg away from the midline of the body, and the adductors are responsible for moving the leg back toward the midline of the body.

You've definitely seen exercise machines for these muscle groups in the gyms (they are similar in design), girls love to work out on them. While sitting, you open or close your bent knees with appropriate resistance.

What muscles work during the mechanism of abduction and adduction of the legs?

If we go into detail, the hip abductors include the gluteus medius, gluteus minimus, and tensor fasciae lata, while the adductors are basically the small muscles on the inside of the thigh, in addition to the adductor magnus. .

From an aesthetic point of view, these muscles are easy to notice in well-developed bodybuilders. The adductors fill out the “thigh” between the hamstrings, and the abductors help round out the outer gluteus muscle.

The abductor and adductor muscles are often overlooked, even by those who engage in high-level strength training, be it powerlifting or bodybuilding. They are often thought of as secondary muscles; many people in the gym will favor more classic exercises - the squat or press, for example, which, although they require some abductor/adductor engagement, will not have the same value as training them directly.

What exactly do these muscles do?

It's not just bodybuilders who need to know about these muscles - triathletes can benefit from pumping them up too.

The abductors play an important role in stabilizing the hips and buttocks, reducing and avoiding knee pain (important aspects of running). In one study, runners with patellofemoral syndrome experienced increased strength and decreased pain after just three weeks of abductor muscle training (). The adductor muscles are required to perform several functions, including adduction, flexion, and medial rotation of the femur.

As for the adductor muscles, strengthening them is associated with a decrease in groin pain in many athletes. Workouts don't have to be long or intense, just include resistance training/cool-down exercises like what football players do (). In another study, a control group of soccer players (the most injured athletes in this component) performed strengthening exercises and had 41% fewer groin problems than the group that did not do these exercises ().

How can you pump up the abductor and adductor muscles?

Triathletes and many other athletes often already have a complex and varied training program, how do you fit abductor and adductor training into it?

Fortunately, these muscles do not require a full workout. You can incorporate them into your workout at the gym, whether it's strength training or plyometric work. You can do abductor/adductor work as a warm-up, cool-down, and as part of your balance and core work.

Strength/strengthening exercises

It doesn’t matter if there is no gym with the above-mentioned exercise equipment. Aim for 12-15 reps to reduce the risk of injury, and focus on staying within your active range of motion and controlling your form. Three approaches should be enough.

– Wide stance squats. The legs are much wider than the shoulders, the feet are directed outward, which forces the knees to use a large number of abductor muscles.

– Lunges in motion. To engage more adductor and abductor muscles, try to increase your step length (even though this is contrary to the classic lunge technique).

–

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– Lateral lunges (lunges to the side). In fact, the step is taken both to the side and forward, an angle of approximately 45 degrees. Then return your leg to the starting position.

– Leg abduction with rubber shock absorber while sitting. Analogous to the load in a special simulator. Just sit on a bench or chair, attach shock absorbers to your knees and move your legs in different directions. An additional benefit is that you pump up your abdominal muscles and more. Almost the same can be done while lying on your side, moving one leg up (to the side) with an elastic band.

You don't have to do it all in one day, but try to include at least two exercises in your weekly plan.

Stretching the adductor and abductor muscles

These muscles need not only to be strengthened, but also to be stretched and relaxed. Believe me, from cycling and running, they contract very strongly (therefore, special strength + stretching and relaxation are needed). In fact, one most effective exercise for each muscle group is enough.

Adductor muscles:

Abductor muscles:

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What muscles work

The target muscles are the large gluteal structures. Additionally, the small hip extensor muscles are involved in the work. Extremely isolated loads can be organized using special training equipment.

When performing the exercise in a standing position, the stabilizing muscles of the thigh are involved, and the latissimus dorsi muscle is actively involved in the work. The body is supported by the abdominal structures, which absorb part of the load.

The main working muscles when abducting the legs and hips in the simulator

Depending on the technique and body position in the simulator, you can use:

• biceps forearm;
• anterior deltoids;
• rounded back muscles;
• muscles of the chest.

They come into operation when you rest on your palms and knees. The main load always falls on the buttocks and hip abductors - the muscle groups that abduct the lower limb.

Example of a hamstring workout

Below are some exercises for the hamstrings that you can do at home. They do not require complex sports equipment. Dumbbells and weights can easily be replaced with bottles or bags of sand.

After a short warm-up, proceed to the first exercise.

Leg raise while lying on your stomach

Lie on the floor with your stomach down. Bend your elbows and place them under your chin. This is the starting position for the first two exercises in this section. Tighten your buttock muscles as much as possible and lift your right leg up without bending it. Slowly lower your leg down, but try not to touch the floor. Perform the required number of repetitions and change legs.

In the future, you can make this movement more difficult by wearing weights on your working leg or securing your legs with a rubber band. Also, to increase the load, you can lift the upper part of the body by stretching your arms forward. Then you will work the entire back surface of your body.

This exercise for legs and hips can be varied by lifting legs alternately, both legs together, adding arms.

Raising your legs bent at the knees while lying on your stomach

Return to the starting position. Bend both knees at right angles, keeping your feet parallel to the floor. Raise both legs up at the same time. Slowly return them to their original position, but do not lower them completely to the floor.

Raising your hips up

Get on your knees, place your hands on your palms in front of you, body parallel to the floor. Tighten your abs. Stretch your right leg back, bend it at the knee and lift your thigh up as much as possible. Repeat with your left leg.

When performing this exercise, you seem to be “pressing” into the ceiling with your working leg.

Taking the leg to the side

Stay in the same position. Raise your leg up until it is parallel to the floor, remembering to tense your abs. This is the starting position. Move your leg to the side, maintaining its position relative to the floor. Repeat with the other leg.

When moving your working leg to the side, try not to tilt your pelvis, keep your body straight.

Squat with weights

The following exercise for the back of the thigh is considered one of the most effective. Stand straight with your knees slightly bent. Hold a dumbbell or a water bottle in each hand.

Raise your arms with dumbbells to chest level and do a squat. In this case, the hips should be parallel to the floor or slightly lower. This exercise can be made more difficult by combining a squat with an arm raise. In this case, you will provide additional stress to the muscles of the back and arms.

Weighted squats are one of the most effective exercises for the hamstrings, as well as the legs and buttocks in general.

As a final stretch, it is recommended to perform one simple movement. Sit on the floor and extend your right leg. Bend your left leg so that it rests on the inside of your extended leg. For comfort, clasp your left leg with your hand. As you exhale, bend forward and clasp your right ankle with your palm. Continue bending over until you feel a strong stretch in your hamstrings. Breathe deeply and hold in this position for 15-20 seconds. Perform with the other leg.

Exercise regularly and you will forget that your hips are your problem area!

Technique for abducting the hip back and to the side in the simulator

You can straighten your right and left legs alternately in a crossover. Other block exercise machines are also suitable. The exercise is classified as an initial level of difficulty. On the equipment you need to set the desired weight of the weights.

To form an attractive figure and work target muscles, girls are recommended to use weights weighing no more than 5-10 kg. The technique depends on the design of the training equipment, the type of exercise and body position.

The angle of inclination of the body determines the amplitude of movements and the level of load on the muscle groups of the hip area. The techniques for vertical and persistent body positions are different. Exercises can be performed standing, sitting, lying down at different angles of the torso. The closer the body position is to the horizontal, the wider the leg swings and the greater the training effect the technique provides.

standing

The simplest and most common option. Equipment suitable for performing the exercise is installed in any gym. It is important to keep your body in a stable upright position and avoid body swaying.

The technique is as follows:

1. Take the starting position in the block. You need to turn sideways to the roller device for extending the lower limb and fix the supporting leg on the edge of the platform.
2. The palms are pressed tightly on the handles.
3. The roller should be located near the Achilles tendons of the working leg.
4. Next, tilt the body forward slightly.
5. The knee joints must be kept in a bent position.
6. As you exhale, the working leg is pulled back, using the muscular efforts of the gluteal area.
7. At the end point of the amplitude of the sports movement, a second pause is made.
8. Synchronously with inhalation, the leg is slowly raised, bringing it in line with the supporting limb.

Standing hip abduction requires performing 10-15 repetitions for each leg in one approach. The exercise strengthens the gluteal muscles, but does not eliminate fat layers in the waist area

Technique with emphasis on the knee

The design of most block simulators is universal and allows you to train various isolating complexes. Using such equipment, you can perform exercises with an emphasis on the knee joint. The body must be fixed in one position. This is how large hip muscle groups develop. The biceps muscle of the lower limb is actively involved in the work.

Technique:

1. The starting position is emphasis on the elbows and knees, which are pressed against special pillows. The feet are placed on the platform.
2. The exercise is performed without bending the lower back by pushing the platform with the heel of the foot.
3. The knee joint is straightened approximately halfway. At the end point, movements are delayed for 1 second.
4. Then slowly return the leg to its original position.

You need to alternately perform the exercise for each leg. The isolating technique is somewhat more effective than the previous one and requires better physical preparation.

Sitting

To perform this exercise you will need a special machine with a bench. Weights of the required mass are installed on it and the position of the supporting back of the equipment is adjusted. The starting position involves spreading the legs with the feet placed on the bolsters. Your back should be kept straight and pressed firmly against the appropriate surface of the machine.

The lower limbs are bent at the knees at an angle of approximately 90°. The legs are spread as you inhale and brought together as you exhale. When releasing air from your lungs, you need to tense your thigh muscles as much as possible. The angle of the knees cannot be changed.

At the final point of the amplitude of movement, when the legs are brought together, pause for 1-2 seconds. with maximum tension of the hip muscles before returning to the starting position.

The lower limbs should be extended slowly and smoothly without jerking. The technique involves not completely returning the legs to their original position so that the target muscle fibers are constantly in a tense state.

Bent over

For this exercise, use a simulator with the ability to change the position of the support backrest. Performing sports work while sitting with the body tilted back provides maximum load on the target muscles.

All medium and small muscle groups of the hip area are involved in the process. The technique of bringing and spreading the legs with the torso tilted is similar to the previous ones. When the body is positioned straight or shifted forward from the central vertical, the large muscles of the buttocks are involved in the work.

From the lower block in the crossover

The exercise can be performed standing or reclining - resting on your knees and elbows. Each option puts extreme stress on different muscles. To perform the exercise while standing, you need to position yourself slightly behind the machine and secure your foot in a special bracelet.

The working leg, bent at the knee, is pulled back with the maximum possible elevation. At the extreme point of the amplitude of movement, pause for a second without relaxing the muscles. The limb is then returned to its original position.

When performing the exercise in a reclining position, position yourself facing the crossover. The foot is fixed in a bracelet and the knee joint is slowly extended. Then, slowly and without jerky movements, return the limb to the starting position.

Abduction of the leg in a crossover to the side

The exercise is similar to the previous one. The difference lies in the fact that the main load is taken not by the gluteal muscles, but by the thigh muscles. It is important to follow the execution technique. Movements are carried out at a low or medium pace with a delay of 1-2 seconds. at the extreme point of the amplitude of movement.

Taking the leg to the side requires keeping the working limb constantly straight. Exercises on a specialized simulator can quickly strengthen the muscles of the thighs and buttocks. The exercise is performed standing or sitting alternately for the left and right legs. The body must be kept level at all times, without tilting.

In the Smith machine

This is universal sports equipment that allows you to perform both basic and isolating complexes. The peculiarity of this device is the fixed position of the working rod, which ensures precise adherence to the technique. The Smith machine is successfully used by professionals and beginner athletes.

The equipment creates an adjustable load on the following muscles of the lower extremities:

The starting position for abducting the leg is with emphasis on the knees and palms. After installing weights of the required weight on the bar, it is pushed up with the working limb so that the thigh is in line with the body.

Execution Variations

In reality, the options for performing this exercise are simply a wagon wagon and a trolley trolley))…

All of the options listed below are essentially the same exercise - moving the leg back.

1st option: just standing without any equipment:

2nd option: standing on all fours without any devices:

3rd option: standing on all fours or just standing or on a bench but with a weight on your leg:

4th option: standing with rubber:

5th option: standing on all fours with rubber:

6th option: standing at the lower block of the crossover

There is also this option (with the torso tilted down):

Also, at the lower block of the crossover, just not standing, but with emphasis on the bench:

But here is an option without any device, just on a bench (sofa, etc., whatever you have):

Here is an option for the lower block of the crossover, simply standing on all fours on the floor (without a bench):

7th option: in a special simulator (such simulators are rare)

Which is better: abduction on a crossover block or in a simulator?

Practical experience, confirmed by scientific research, indicates the higher effectiveness of crossover training . Such equipment better loads the muscles of the inner thigh.

If you follow the exercise technique and practice regularly, other types of exercise equipment give equally good results.

The desired success will help you achieve:

• gradual increase in the mass of weighting agents;
• different body positions;
• changing the angle of inclination of the support back of the device.

How to choose a load for beginners and pros?

Girls who are just starting to pump up their hip muscles should not use heavy weights. They can perform exercises without any weight at all or use loads up to 5 kg.

The recommended number of repetitions for each leg is no more than 10. During one workout, to achieve the desired progress, you need to perform 2-3 approaches. In the future, the weight is selected in accordance with the goals and physical fitness of the athlete.

It is important to calculate your own capabilities in such a way that you can do 10-15 repetitions for each approach without feeling any discomfort or excess load. Regularly training girls who consider themselves pros can perform 5 repetitions.

For men just starting to master techniques for working out the hip muscles, loads weighing 5-10 kg are suitable. The number of repetitions during one workout should not exceed 3.

There are no special restrictions for pros. It all depends on the tasks being solved and physical readiness. The weight of weights is selected individually. You should focus on the number of repetitions that you can do with loads of this weight.

Workouts for girls

Girls who train in the gym most often focus their exercises on the lower body. It is the bottom that is the problem area in most cases. There are several training options. You can do circular workouts, or you can focus on a specific muscle group. The training plan should include different exercises. This is due to the fact that the muscles get used to the load, and then there is a need to increase the working weight or the number of repetitions. If, however, the situation is such that standard basic exercises do not bring the desired effect, then in this case you can try training with supersets. A superset is two exercises that are performed without rest on the antagonist muscles.

Common mistakes

Hip abduction in the simulator is a specific exercise. Even experienced athletes do not always follow the technique. Its violation leads to the fact that the target muscles do not receive the proper load.

The most common technical errors include:

• flexion of the working limb when abducted to the side, which facilitates execution, but does not allow rapid progress to be achieved when working with light weights;

• deviation of the leg from the vertical - it is held at an angle to the body, reducing the load on the gluteal muscles and increasing the load on the quadriceps of the thigh;
• rounding of the back - the main load falls not on the structures of the hip area, but on the abdominal press and spine;
• swaying of the body - often when performing an exercise, athletes deviate their torso in the direction opposite to the abduction of the leg, which leads to an increase in the angle between the working limb and the spinal column.

A typical mistake is incomplete range of motion. The greater the distance the leg travels, the faster the desired result is achieved.

What am I focusing on?

Everywhere in all variations the exercise is performed on a straightened leg.

That is, there is, for example, this variation of moving the leg back:

Do you see? As here? The leg is bent strongly (not straightened) as in the variations above.

And what does this give? After all, the exercises seem to be similar, but the fundamental difference is that:

• with this style of execution, the gluteal muscles are used more, the hamstrings less
• and the more the leg is straightened, the more the hamstrings are used, the less the buttocks are used

Keep these points in mind when you perform this exercise...

If you are primarily interested in the buttocks, I recommend that you keep your leg at an angle of 90 degrees and try to raise your leg with your feet up as high as possible. This is the only way the buttocks will work to their full potential.

The hamstrings (back of the legs) will also receive stress, but to a lesser extent.

Here, see below for a demonstration, ideal execution (all of the above) (aim for the same):

I recommend that you study this article: “Leg abduction while standing on all fours for the buttocks.”

If your goal is to place more emphasis on the hamstrings (back of the thighs) (but the buttocks will still work, just to a lesser extent), then work with your leg almost straightened, see video example below:

Inclusion in the training program for girls

Such exercises are auxiliary in nature and serve as an addition to the basic complexes . They provide “grinding” of the gluteal muscles and refinement of the biceps femoris muscle.

Leg abduction is recommended to be performed at the end of the training process, when the muscles are fatigued. In popular athletic complexes, girls combine such exercises with barbell squats, deadlifts and others.

When performing circular or general developmental techniques, leg abduction is best done after a basic exercise for the femoral quadriceps. To eliminate fat layers and form an attractive figure, girls are recommended to perform 3-4 sets of 10-12 repetitions.

Exercises for the quadriceps (front of the thigh)

Squats

Along with the deadlift, they are one of the “golden three” basic exercises. The athlete approaches the racks of the power rack facing the bar and stands so that the bar is on his trapezius muscle, keeping his feet shoulder-width apart. Next, the athlete removes the barbell from the racks and smoothly lowers down, keeping his back straight and keeping his knees straight. When the thighs reach parallel to the floor, he tightens the quadriceps and gluteal muscles and returns the torso to the starting position.

Pros and cons of the exercise:

Leg press

Leg press

The athlete presses a platform with a set weight with his feet in a special simulator. By fixing the back, the dangerous load on the lumbar region is reduced.

Pros and cons of the exercise:

Hack squats

Hack squats

Hack squats differ from regular ones in that in the starting position the barbell is not on the racks, but on the floor. The exercise is performed like this: the athlete stands in front of the barbell, takes it with his hands and lifts it, fully straightening his torso. You can do these squats in a special hack machine.

Pros and cons of the exercise:

Leg extensions in the simulator

Leg extension in the simulator

The exercise is performed in a special block simulator with rollers. The main movement occurs in the knee joint, which allows you to “finish off” your legs after basic exercises.

Pros and cons of the exercise:

How to replace leg raises in the simulator

An effective alternative to exercising on specialized sports equipment can be the use of a fitness band to create external resistance, plie squats and other techniques that ensure the development of the muscles of the lower extremities and hip area.

Hip abduction on a bench

Such sports equipment can successfully replace specialized training equipment. The starting position for performing the exercise is with emphasis on the elbows. You need to arch your back a little and keep your head straight.

The free limb should lie on the bench, and the working limb should rise above it with the knee joint bent at a right angle. From this position, the leg is pulled back and up, straining the hip joint as much as possible. Then slowly return the working limb to its original position.

Swing your leg while lying on your side

Hip abduction in the machine can be replaced with this simple but effective exercise. Leg swings lying on your side are suitable for beginners and do not require the use of sports equipment. All you need is a gymnastics mat.

The exercise is variable - it can be performed in a classic format, with a shift in load emphasis to the gluteus maximus muscle group and the muscles of the back of the thighs. You need to lie sideways on a gymnastics mat and lean on your elbow. The working leg is moved upward with maximum amplitude. In the classic version, it is squeezed strictly vertically.

If you need to put more load on the large muscles of the buttocks and inner thigh, then the limb is raised to the maximum possible distance from the floor and pulled back without bending the knee. After this, slowly, without weakening the tension of the target muscles, return to the starting position.

The combined option is suitable for experienced athletes who want to simultaneously work out all the muscles of the hip area and abdominals.

To achieve this effect, emphasis is placed on the palm and knee joint. Synchronously with inhalation, the working leg is slowly raised to parallel with the floor surface, moved forward, exhaled and, without weakening muscle tension, shifted to the opposite side. Such swings are repeated 10-15 times.

Abduction with elastic band

The ring elastic band is an effective, versatile and multifunctional home exercise machine that can be successfully used to work out the hip muscles. With its help, external resistance is created when lowering and spreading the lower limbs from a side-lying position.

A fitness band is attached to the shins and the feet are kept parallel when performing training movements. Girls can perform exercises while sitting on a chair. The elastic band is placed just above the knee joints so that the main load is taken by the muscles of the inner and outer thighs.

The legs are spread and brought together, holding at the highest point of the amplitude for 3 seconds. It uses forward pulsating movements to increase muscle load. The feet should be rested on the floor surface and placed at such a distance that a slight tension of the expander can be felt even in a relaxed state.

An interesting option for using an elastic ring band is to alternately abduct your legs to the sides while lying on your back. An improvised exercise machine is attached to the shins. This exercise effectively develops the muscles of the thighs and abdominals, and eliminates fat layers around the waist.

Technique for performing leg abduction in a crossover

It is important that before training with crossover swings, warm up, warm up and stretch your muscles, and follow the rules given below.

General rules:

1. When performing swings, try to maintain the rhythm and hold your leg at the top point. This will increase the effect of the exercise.
2. The cuffs should be secured firmly to prevent them from coming undone.
3. The body must remain level, do not fall over.
4. You should do several approaches (at least three), the number of repetitions should be at least ten.
5. To work the muscles more effectively, the working leg should be overlapped. This way, the muscles will contract more.
6. Try to concentrate on the work of the muscles, try to feel them.

Exercise - crossover swings

Leg abduction in crossover - execution technique

Exercise technique

Leg abduction while standing on the machine

The simplest exercise of all types of crossover leg abductions. The main thing is to choose the right weight, since the inner thigh is vulnerable to heavy weights, especially for beginners. During the exercise, the gluteus medius and minimus muscles and the inner thigh are worked.

Exercise technique:

1. Stand sideways to the machine.
2. Keep your body straight, lower your hand onto the machine and keep your balance.
3. Place your emphasis on your leg near the simulator; the cuff is attached to the leg that will be used for swings.
4. Take a deep breath and move your leg in the direction opposite to the rack of the exercise machine. Try to swing as high as possible. At the top point, fix your leg for a few seconds.
5. Return your leg to its original position as you exhale.
6. After completing the required number of repetitions on one leg, change the cuff and perform swings with the other leg.

Leg abduction to the side in a standing crossover

Taking the leg to the side in a standing crossover - execution technique

Taking the leg to the side in a standing crossover - execution technique It is important not to take a lot of weight if you have just started doing this exercise (you can damage your knees).

While trying to move your leg as far as possible, do not overdo it so as not to get a sprain.

Video with the technique of performing the exercise.

Taking the leg back in a standing crossover

The most effective of all crossover leg abduction exercises. During the workout, the sore gluteal muscle is involved and the back of the thigh is additionally worked. If you follow the correct technique, you can give your buttocks a beautiful look in a short time. But it is important not to overdo it with weight, otherwise the effect may be exactly the opposite.

Exercise technique:

1. Facing the crossover, lean forward slightly and hold onto the stand or handle.
2. Focus on one leg.
3. Attach the cuff to the other leg. Raise your leg and get ready to swing.
4. As you inhale, move your leg back as high as possible, feel the work of your buttocks.
5. At the top point, fix the position of your leg for a couple of seconds.
6. As you exhale, return to the starting position.
7. After completing the planned number of approaches on one leg, move on to the second leg.

Taking the leg back in a standing crossover

Pulling the leg back in a crossover while standing - exercise technique

Pulling the leg back in a standing crossover - execution techniqueVideo with an example of execution.

Leg swings in a crossover with emphasis on the bench

Exercise technique:

1. Place a sports bench in front of the crossover. Fasten the cuffs carefully.
2. Take your starting position. Emphasis on the bench. Your back and arms are straight, your knees rest on the bench.
3. Extend and lift the leg on which the cuff is attached.
4. Make a swing and fix your leg for two seconds at the top point.
5. As you exhale, return to the starting position.
6. It is important to ensure that the heel is pointing upward.
7. The back should not bend too much. Keep your body straight, without leaning to the side.

Leg swings in a crossover with emphasis on the bench

Leg swings in a crossover with emphasis on the bench - exercise technique

Leg swings in a crossover with emphasis on the bench - technique of execution Video describing the technique of performing the exercise.