This particular exercise isn’t for beginners, but if you are a beginner and want to give it a go, by all means, DO IT! I was actually quite surprised I could manage this ab workout considering I was introduced to it while doing a program I found online. I now implement them quite often for this program I am doing and probably will continue to in the future because I feel as though it is a great workout. This exercise will require equipment or if you rather, use the local playground or a tree in the neighborhood you can hang on to. The goal of this exercise is to keep yourself from swinging, you want a neutral position and to be controlled throughout the workout — not ballistic. Like many other exercises, if you want to take it up a notch, you can add weights.
How to perform the movement:
- (Using a pull up bar) – Hang with your knees together and body straight.
- Flex the hips and knees, draw the knees up. Pulling the knees up to one side going above 90 degrees at the hip (avoid swinging)
- Return to starting position and repeat on the opposite side.
Chest Day YouTube video
In this particular video, I did 3 sets of 10 reps with 60 pound total, but if you are interested in watching my video doing this same exercise but with a 70 lb total, I posted it on IG!
Yesterday, I did a video on the incline bench press. Now my Incline bench press is much less than my flat bench press by like 30 lb or so. Although, I am hoping to raise it, it will take sometime, but with that being said, I decided this would be a good exercise to talk about since most people are aware of it. This particular exercise you will want do with a spotter if you know you will be lifting more than you can handle, or if you are new to the workout itself.
How do I do this exercise?
- First you will want to load the bar with the appropriate weight
- Set the bench to an incline (usually level 3 or 4 works perfectly for most people), lie on the bench with feet flat on the ground. Back should be arched and shoulder blades “retracted”
- Using a pronated grip (medium placement), remove bar from rack, holding it above your chest with arms extended (starting position)
- Lower the bar to your sternum by flexing the elbows, continue to maintain control & DO NOT bounce the bar off your chest. Elbows should be slightly drawn in while the lats are tight.
- Afterwards, extend the elbows to return the bar to the starting position.
What muscles are being worked?
- Chest (upper portion)
This is a great exercise that should be implemented because many people don’t work their upper chest muscles often enough.