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Lying on a bench you hold its edge behind your head and lower a rigid body from vertical to horizontal, resting only on the shoulders. The hardest no-equipment abdominal exercise.
- Level
- Elite
- Equipment
- Box or bench
- Measure
- reps
- Tempo
- 3-1-2-0 (down, pause, up, pause)
corehip flexorslatsglutes
Technique
- Grip the edge of the bench behind your head, raise the body to vertical on the shoulders.
- Lower the whole body as one plank, hips do not bend, breathe calmly.
- Stop just above the bench and return the same way.
Common mistakes
- Bending at the hips: it turns into leg raises.
- Dropping onto the bench: shorten the range, start tucked.
The 3D model is in Pro
The diagrams and notes on this site are free. Pro adds what you need to actually train.
- 3D model of every exercise: rotate the camera, male or female body
- Working muscles highlighted on the model in every phase
- All progression paths with sets, targets and rest
- Training log, level passes, records and charts
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