Exercises on a bench for the press: how to do it correctly and which bench to choose for your home

The most popular and best-selling exercise machine for use in home workouts can be considered an abdominal bench. This is due, first of all, to the misconception about creating attractive abs in the abdominal area, which, as many believe, appears due to intensive work on the abdominal muscles. Of course, everything is not so simple with these, for many, unattainable cubes. In fact, an ab bench is a multifunctional sports equipment that allows you to perform various exercises at home.

Do you need a press bench at home?

Such fitness equipment as a press bench is not essential sports equipment, but its presence will allow you to perform various exercises with greater comfort and technically correct.

If we talk only about abdominal training, then a bench is not necessary for these exercises. In home training, the abdominal muscles can be well worked out without using any equipment, for example, by performing straight crunches and leg lifts. All these exercises are performed without the use of sports equipment while lying on the floor.

It’s another thing to do other exercises at home without having any sports equipment. For example, pullovers, flyes, dumbbell or barbell presses become a big problem, because you will have to adapt household utensils for them. As a result, the exercise will either be performed technically incorrectly, which will make the training ineffective, or even make the exercises hazardous.

It may not be possible to build a convenient and reliable structure, in our case a bench. An abdominal bench will allow you to include exercises for different muscle groups into the training process with minimal equipment. The athlete also gains control over movements, exercises become safer, and the training itself becomes much more effective and comfortable.

Recommendations from experts

Experts are confident that using the bench will bring good results. On a straight bench you can pump up your abs in much the same way as on an incline bench, the only difference is in shifting the emphasis of the load, as well as in its intensification (exercises on an incline bench seem more difficult).

Professionals generally recommend following general training principles and not focusing on just abs. Full body training will be more popular and effective for both mass building and weight loss.

Ekaterina Krasavina, fitness bikini

The athlete and fitness trainer knows how to properly pump up the abs. She advises focusing on training this muscle after losing weight; before that, it is better to pay more attention to movements that help reduce volume.

In terms of abdominal training, she recommends including movements on a bench in your training program, as they allow you to diversify the load, and using an inclined version of the equipment will slightly shift the emphasis of the load.

Mark Blanchard, coach

A trainer who has worked with many famous actors and actresses knows that the abs are no different from other muscles, so they need to be developed in much the same way. Raising your torso every day will not bring results; it is better to devote 1-2 workouts per week to it and perform different movements, including on a bench.

Ekaterina Lapteva, fitness bikini

Ekaterina Lapteva, who has won prizes in fitness bikini at such prestigious competitions as the Arnold Classic, recommends adding maximum variety to abdominal training. Movements on an incline bench, in her opinion, will allow you to work out the lower abdomen well, which is often a problem area for most people.

What types of press benches are there?

There are not many types of benches for the press, but they all have their own characteristics.

The most popular are adjustable abdominal benches with a variable backrest angle. Such models allow you to perform various exercises, work your abs and back from different angles, thereby changing the load and emphasis on different muscle areas.
Another option that is very popular is benches with a reverse backrest angle . They are suitable for more advanced athletes. Their disadvantage is the inability to perform many exercises.
The next type of benches for the press are models with a folding design . They are suitable for use in small residential spaces. The disadvantage of this equipment is its relatively weak design.
Benches with a curved back - these models are designed for athletes who have problems in the lower spine (lower back). Due to the bending, their functionality is less.

Adjustable abdominal benches.
Bench with a reverse backrest angle.
Folding bench.
Benches with a curved back.

Rules to follow

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Due to the fact that the position of the bench is not perpendicular to the floor, the load is applied not only to the rectus abdominal muscles, but also to the oblique muscles, which contributes to great efficiency. The leading advantage of such training is considered to be the fact that fat from the abdomen is eliminated much faster than during exercise on the floor.

So, how to properly pump your abs on an incline bench? There is a specific technique for performing exercises, following the rules of which you can achieve success:

the abdominal muscles are always in a tense state;
you need to keep your neck straight, it should continue the line of the vertebra;
You only need to perform all the loads slowly and smoothly.

If you follow these principles, incline abdominal exercises will be more effective, and achieving your goal will take less time.

The best bench exercises for abs

There are a lot of exercises that can be performed on the abdominal bench. Their number depends on the design of the bench. Some of the models allow you to perform hyperextension.

Here is a short list of exercises that can be performed on most ab benches.

Crunches

Take a lying position with your legs between the fixing rollers.
The movement towards the knees is carried out by contracting the abdominal muscles.
The back should be rounded throughout the entire amplitude.
Your hands can be pressed to your chest or behind your head.
The exercise can also be performed with additional weights (with a dumbbell, weighted disk, ball).
The upward movement is performed while exhaling.
You can also perform oblique twists by adding a rotation of the body in the middle of the amplitude (alternately).

Leg Raise

Take a position on the bench so that your pelvis is on the edge of the bench and your head is near the fixing rollers.
Hold onto the bolsters or edges of the bench with your hands.
In the starting position, the legs should be vertical.
Due to the tension of the abdominal muscles, the lower back should be pressed against the bench.
Lower your legs as you inhale until they are parallel to the floor.
Perform the return movement while exhaling.
To simplify the technique, the exercise can be performed at half amplitude or lower the legs alternately.

Dumbbell Bench Press

The exercise can be performed at various angles, but we will consider the horizontal press option.

The bench must be set in a horizontal position.
Lying on a bench, rest your feet on the floor or fix them on bolsters.
Place dumbbells at your shoulder joints. Elbows should point down.
Exhale and push the dumbbells up, straightening your elbows.
As you inhale, return to the starting position.
When pressing, try to keep your chest open and your shoulders back.

You can use a barbell for this exercise, however, you will need additional equipment (racks) or a partner to do this.

You can also perform dumbbell flyes while lying down for the pectoral muscles.

Stepping onto a bench

The exercise is aimed at working the muscles of the legs and buttocks. It can be performed without additional weights.

Stand facing the bench. Take a step with your foot on the bench.
Push your body weight with your heel as you exhale, straighten your knee and rise onto the bench, placing your other leg.
Then, in reverse order, lower your feet to the floor while inhaling.
The movement on each leg should be alternated.
The exercise can be performed with weights. Dumbbells or leg weights are a great option for an added challenge.

Reverse push-ups

The exercise is aimed at working the triceps and pectoral muscles without additional weights.

You need to turn your back to the bench, place your palms under your shoulders on the edge of the bench, and your torso closer to the edge of the bench.
Your legs should be straightened in front of you, resting on your heels.
As you inhale, bend your elbows to a right angle, lowering your pelvis lower to the floor.
As you exhale, straighten your elbows fully using the strength of your triceps.

To simplify the technique, your knees can be bent. A more difficult option is to use weights (a barbell or a weighted disk) or an additional elevation for the legs.

Details about what and how to do

There are several options for abdominal exercises on a special bench, each of which will have its own characteristics:

Raising the torso on an incline bench	You need to lie down on a bench adjusted to the desired angle, secure your legs by inserting your feet into a special “holder”. The first movement is a smooth rise of the body up, then a slow lowering to the starting point.
Raising the torso on an incline bench with crunches	It is performed in exactly the same way as regular lifts, but the trajectory of the torso is different. You need to put your hands behind your head and turn your body to the side so that your right elbow tends to your left knee and vice versa.
Leg raises	Lie down on a bench in a horizontal position. Then raise your legs, brought together, up, without lifting your pelvis. The reverse movement is carried out as slowly as possible.
Raising the body from the floor	Lie on the floor with your feet up to your knees on a bench. Raise your torso up, the amplitude will be short.

There can be much more abdominal exercises on a bench. But there is no point in doing everything at once. The program needs to be changed once every month or two, introducing new exercises and elements both on the board and using other equipment. Always before pumping up your abs, you need to study the technique of movements and do a warm-up.

Recommendations for training

When using an ab bench, do not ignore the warm-up.
Having a bench for the press does not necessarily use it to work out the abdominal muscles; train other muscle groups with the help of the bench. The training complex should include exercises for the legs, back, chest and deltoids.
If you exercise without weights, perform exercises in the range of 20-30 repetitions for 3-4 sets. Such training on the press bench will be aimed at improving the aesthetics of the muscles.
If the training is aimed at increasing muscle volume, then the presence of additional equipment is mandatory, and the number of repetitions is reduced to 10-12, even in the “twisting” exercise.

How to pump up abs for a man

Men, first of all, need to focus on the size of the rectus muscle - perform exercises with weights in the range of 8-15 repetitions. Do not neglect the safety belt in basic movements, but also do not wear it where it is not needed, because... he will simply “steal” the load from the press.

Exercises:

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Crunches on a 4x10 block;
Hanging leg raises (with weights) 3x10;
Crunches with 4x8 top block;
Burpee 4x20;
Pull-ups “Corner” 4x10.

Inclusion in the program

The training program is an individual thing. Many people combine several abdominal exercises in one workout, such as hanging leg raises or lying leg raises. Others believe that there is no particular point in doing 2-3 abdominal exercises. In fact, straight crunches tone the abdominal muscles, and can help with abs if a person has a little body fat. But those who have problems with posture and pronounced lordosis should also do leg lifts.

If a person does a lot of barbell crunches and hyperextensions, it makes sense for him to do leg raises rather than crunches. This will help avoid hypertonicity of the iliac muscle and pain.

In strength disciplines, straight crunches on a bench can be combined with standing crunches, that is, an exercise similar to “prayer”, but performed while standing. Strength athletes should remember that 3-4 approaches with a weight that can be used to perform a twist 5-6 times is quite enough. Six packs, burning sensations and other stories about “beautiful abs” should be left to fitness models. To squat and bench a lot, you need strong abs, not a thin waist.

For those who want to lose weight, doing too many abdominal exercises is also not recommended. 2-3 working approaches to failure at the end of the workout is the required minimum, and it is also the maximum. If you overtrain your abs, they will not become sculpted and beautiful faster. Some bodybuilders do 3-4 working sets of 20 reps, but this is beyond beginner level.

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Roman chair at home

At home, exercises can be performed daily. However, you need to remember about safety precautions. No one can back you up at home. Therefore, experts recommend training on a Roman chair only in the gym.

Exercises on a Roman chair help to quickly and effectively pump up your abdominal and back muscles. Training can be done both in the gym and at home. The main thing is to try not to miss classes, do everything correctly and remember safety precautions.

How to choose a Roman chair for abs and hyperextension for home

Pay attention to the possibility of changing the angle of the bench. Thanks to this, the simulator becomes accessible to people of any level of training. This nuance is very important for a home exercise machine.
High-strength structures have radial bends and roundings on the frame.
Advantage should be given to those simulators made entirely of metal, which have the least amount of plastic parts.
The materials with which the frame is sheathed should not be slippery. An excellent option would be leather-covered seats. The strongest threads used to sew leather are reinforced threads.
The bolsters for fixing the legs should be soft.
It is also important to pay attention to the labeling of the simulator, which contains information about the maximum allowable weight of the user.

Incline crunch technique

Place your feet under special bolsters to secure the knee and ankle joints. Your thighs and buttocks should be in full contact with the incline bench.
Put your hands behind your head or hold them on your chest - this will simplify the load.
Round your back at the top of the movement and do not straighten your spine until the end of the approach.
As you inhale, move your torso back, maintaining tension in your abdominal muscles, and lower until the angle between your torso and hips is approximately 90 degrees. Do not lower your back onto the bench, remember the tension in the abdominal muscles and rounding the spine .
As you exhale, curl your abs, bringing your stomach toward your hips, but do not straighten your back.