That elusive six-pack can sometimes seem so far away.
However, with the right programming and the use of weight bench exercises, anyone can improve the strength and aesthetics of their abs.
In this article, we'll show you a bench ab workout that will put your abs to the test.
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Why Should I Use a Weight Bench for Ab Exercises?
The use of a weight bench for ab exercises affords you three main benefits:
1. You’re forced to stabilize yourself, as you are on a narrow, elevated platform.
2. You have room to hang off the bench (in all directions), enabling further range of motion than is available when lying on the floor.
3. The bench allows you to make exercises easier or harder with little modification.
The three points outlined above allow for you to truly load your abdominal muscles and encourage hypertrophy throughout the core .
11 best bench ab exercises
Before diving into this workout, it’s important to note that performing these exercises on an elevated surface adds an element of increased risk. If you lose your balance, you could fall off and injure yourself.
So, make sure you take your time and ensure your safety as much as possible before beginning.
- Windshield wipers
- Dragon flag
- Weighted twist
- Elevated plank
- In & Outs
- Bird dog
- Up Downs
- Dip position leg raises
- Elevated side plank
- Elevated bridges
1. Windshield wipers
This exercises primarily targets the oblique burn, but you’ll also feel some activation in your rectus abdominis and elsewhere. recto abdominal y en otras partes.
In order to perform windshield wipers, start by lying flat on your back. Gripping the bench on either side of your head, elevate your legs so that they are perpendicular with the floor. Slowly, allow your legs to fall to the right as far as you can comfortably, then swing them all the way to the left. Repeat this back and forth motion for the duration of the exercise, much like the steady rhythm of a windshield wiper in a car!
If you’ve seen the epic shots of Bruce Lee or Sylvester Stallone performing this exercise, you know how awesome it looks. But it’s not just a cool movement, it’s incredibly effective for working the rectus abdominis and obliques.
To perform the dragon flag, start by lying on your back with your hands gripping the top of the bench above your head. Raise both legs all the way up, bringing most of your back with you (you’ll be almost balancing on your shoulders at the top of the movement). While keeping your legs in line with your body, slowly lower yourself back down, one vertebra at a time, to complete the rep.
Kettlebells, dumbbells, or any heavy object will work for this one. The weighted ab twist will destroy your obliques.
Start by sitting up on the bench with your feet elevated, holding the weight in both hands. Lean back slightly, until you feel your abs engage. Next, slowly twist your trunk and the weight from side to side. Repeat this motion for your desired number of repetitions to complete the set.
Love em’ or hate em’, planks are a phenomenal exercise for increasing isometric core (specifically RA) strength and endurance.
With your feet on the bench, place your forearms on the ground in a plank position. Hold the plank with a flat back for as long as desired to complete the set.
A classic bench exercise! In-and-outs are a simple way to work the RA and obliques. Better yet, they can be easily modified for any ability level.
Begin by sitting up with your hands gripping the sides of the bench behind you (to make it harder, keep your hands elevated above your head). Next, tuck both of your knees in toward your chest, and push both feet back out to complete the rep. It’s simple but effective!
Be careful with this one! Bird dogs require a ton of balance. Therefore, if you’re not already a pro at this exercise on the floor, it’s a good idea to master it that way first before moving up to the bench. Bird dogs primarily work the RA, obliques, multifidi, and multiple stabilizers of the back.
With your hands and knees on the bench, slowly extend your right hand forward as you extend your left leg backward. Once you’ve made a straight line from your right fingertips to the tips of your left toes, return to the starting position and switch sides.
You may call this exercise low-to-high plank, plank taps, or something else entirely. Whatever name you give it, it will give your shoulders, triceps, back stabilizers, RA, obliques, and many other muscles a great workout!
Place your feet on the bench and your hands on the floor in an elevated pushup position. Transition, one arm at a time, to a forearm plank. Then, reverse the movement, transitioning to an upward pushup position. Repeat this alternating movement for the duration of the exercise.
If you have shoulder issues or decreased ROM, you may want to skip this one. This exercise will challenge your triceps, hip flexors, RA, and obliques.
Position both hands on one side of the bench with your feet on the floor, as if you are about to do a seated dip. Keeping your arms, legs, and back straight, raise one leg off the floor at a time, in an alternating motion.
Just like riding a bike! This exercise will give you a great pull in your RA and obliques.
Lying on the bench, elevate both of your legs and begin to move your feet as if you are pedaling a bicycle. Repeat this motion throughout the exercise.
Get ready for a big oblique burn with this one!
With one forearm on the bench and both feet stacked on the floor, hold a plank for your desired length of time. For increased difficulty, place your feet on the bench and your forearm on the floor.
Let’s give the glutes some love!
With your back on the floor and your feet on the bench, lift your buttocks and back off of the ground. Hold for 1-2 seconds, then slowly return to the starting position. To bring in more stabilization and abdominal work, hold your arms up in the air for the duration of the exercise.
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