A bench workout with an exercise that can be used to strengthen the muscles of the upper body including the chest, shoulder, and arms. It involves lying on a bench and pressing a weight upwards. Different bench workouts will target different muscles but significantly we will discuss how these workouts will focus on the abs. In this short and descriptive article, we will uncover some of the suitable weight bench workouts for abs that deliver a complex touch. Let’s get in and find the knowledgeable content.
What are Bench Angles?
Set up the bench at an upright angle of 15-30 degrees. Anything higher than, that can target the wrong muscles and strain your shoulders. Bench angle is critical to minimize the risk of injuries, and chest, and shoulder pains.
How do different angles target different abdominal muscles?
Here are different types of bench angle that targets abdominal muscles:
- Flat Bench (0 degrees): Target the chest, biceps and triceps. This is the most common bench angle.
- Incline Bench (15-45 degrees): It’s the upper chest directly and reduces involvement from the lower chest.
- Decline Bench (15–30-degree downward angle): Shifts tension to the lower chest and activates more muscle fibers.
Benefits of Weight Bench Workouts for Abs
Here are some benefits of a weight bench workout:
- Improve your physique: Your overall fitness and body will be improved by incorporating exercises like Decline Crunches in your routine.
- Build muscles and strength: Of course, these exercises are packed with superpower approaches letting each muscle gain positive results.
- Improve chest volume: If you are training to improve the size of your chest, then weight bench workouts are of great significance.
- Enhanced the rate of shoulder development: Along with abs, these workouts also work best for your shoulder empowerment.
- Burn Fat Muscles: Another significant advantage is the burning of extra calories that will shed pounds from the overall body and give you a slim waist.
Best Possible Weight Bench Workouts for Abs
Here are some of the considerable weight bench workouts for abs that you must try and feel the difference. Give yourself a challenge and make a visible abdominal pack to enhance your overall personality.
1. Weighted Floor Crunch
It is a highly effective workout that primarily targets and strengthens the abdominal muscles. While it is also engaging the lower back and hip flexors. It’s an ideal exercise for individuals with advanced fitness levels.
Weighted floor crunch is a good exercise for the man who is looking to enhance their strength and stability. So, incorporate this exercise into your daily routine and it will help you to:
- Improve physical appearance
- Reduce the risk of back injuries
- Prevent diseases like osteoporosis
- Improves posture
- Provide strength
2. Decline Crunch
It is one of the first exercises you do in your ab routine. It is an exercise you perform on a decline bench. Decline crunches on the bench force your abs to work extra hard leading to more strength and athleticism.
It is used to build muscle mass and it is a better exercise than any other abdominal exercises. The crunch targets only the rectus abdominis. The main purpose of the decline crunch is to emphasize the internal and external obliques. It can help you to:
- Develop good posture
- Maintain balance in the body
- Provide Stability
- Reduce lower back pain
3. Bench Oblique Crunch
If you want to achieve a muscular and defined abdominal region, then you must try bench oblique crunches. This is one of the topmost Weight Bench Workouts for abs that everyone should incorporate into his ab routine. While doing this exercise, it is important that your legs stay extended out front of you and your arms stay rested on the bench. Performing oblique crunches will help to improve your overall posture, and balance when you are playing extraneous sports such as swimming, baseball, or cricket. It can also enhance your overall flexibility and is a great way to improve your overall core strength. It helps you to rotate or twist your core.
4. Decline Sit-up
It is an effective core exercise to add to your fitness routine. A decline sit-up bench positions your upper body at an angle so that it’s lower than your hips and thighs. It is the most efficient core exercise to strengthen your abs muscles. It can provide:
- Core strength
- Prevent Injury
- Help to stabilize your body
These benefits can have a good effect on your fitness routine, making it easier for you to twist, bend, and extend your body. Decline sit-ups are more challenging and potentially better for building endurance.
5. Bench Sit-up Twists
A sit-up bench twist supports your back and has rollers that fix your feet in place. It strengthens your obliques and hip flexors. Sit-ups help develop muscle core and increase overall fitness. One of the main advantages of sit-up bench exercises is that they will help tone and tighten the abs midsection. This can help the belly appear flatter. This exercise is essential, if you want to develop a six-pack while burning fat. This exercise is perfect for toning and building ideal abs, but it’s not the most effective way to train.
6. Incline Leg Raises
Incline leg raises on the bench are good for abs, because it can strengthen your entire core. It targets the muscles in the hips, and thighs, leading to increased muscle mass. It’s a very effective exercise for lower abs. It can improve:
- Cardiovascular fitness by elevating your heart rate
- Increasing your breathing rate
- Lose weight from legs and lower abdomen
- Strengthen the hip flexor
These improvements can have a good impact on your fitness routine, and make it easier for you to twist your body. It is important to know that when you raise your legs, lift your hips slightly to induce a strong contraction of your abs.
7. Seated Flutter Kicks
This significant exercise also lies in the list for Weight Bench Workouts for abs and is a home workout that targets abs and involves hip flexors. While performing this exercise, sit comfortably on the edge of a bench and it is important to use your strong hand grip for support. Flutter kick engages all the muscles on your abs and since it’s a cardio exercise. It targets and burns the extra fat in your belly region. Flutter kicks can be an effective way to strengthen your lower abs.
- Maintain your body position in the water
- Low-impact exercise that is easy on joints
- Improve hip flexibility
8. Weighted V Sit-up
Weighted V sit-ups require a good level of core strength to lie amongst Weight Bench Workouts for abs. It can provide additional resistance and a greater workout for your abdominal muscles. It is a challenging bodyweight exercise that involves lifting the arms and legs together, creating a V shape. A weighted sit-up on a bench allows for a greater range of motion. They can also help to build balance and improve posture. Your abdominal muscles and other muscle groups have to work harder, resulting in tighter abs.
9. Decline Russian Twists
Decline Russian twist is an exercise that primarily targets an oblique, shoulder and abs. The decline bench Russian twist is a variation where to set yourself on a declined bench and anchor your feet. Athletes use this exercise for rotational movement, you can see it in sports. It’s a great exercise to any workout routine:
- Builds overall body strength
- Strengthen your spinal muscles
- Burns fat
- Improves posture
- Improve mobility
- Improve balance coordination and flexibility.
10. Knee To Chest Crunches
Knee-to-chest crunches are on the list of best weight bench workouts for abs as it can strengthen and tone your abdominal muscles. When you lean back with your chest, you will get a wood stretch of the upper abs. This exercises the hip flexors, lower back, and hemi strong muscles. Knee-to-chest crunches on a bench help your hip and back mobility and flexibility.
- Promoting relaxation and stress relief
- Encouraging deep breathing
- Reducing pain and stiffness