Which board for the press is better. The best exercises on the press bench - how to quickly pump up the cubes? How indispensable is a bench for training

The abdominal press is perhaps the only muscle group that can be brought to the ideal at home. That is why sports shops offer such a wide range of ab machines for home use. How not to get lost among such abundance and how to choose a press bench so that it brings maximum benefit, we will tell below.

Ergonomics

The simulator must be comfortable, otherwise it is predetermined the fate of a useless dust collector. Here are a few things to consider when choosing an abs bench:

1. Actually a bench. Firstly, the wider it is, the more stable your position is, and the more convenient it is to work on it. Secondly, the curved shape is not suitable for beginners and those who have problems with the lumbar spine (past injuries, protrusion, hernia). On a straight board, it is easier to ensure the correct position of the lower back and not include it in the work.
2. Ease of adjustments. You do not have to adapt to the simulator, but it to you. The angle and height of the footrests should be easy to change to suit your height, leg length and fitness level.
3. Upholstery. There are also two important points here:
   • Slip. You should not slide down while doing crunches. This will force you to tighten your leg muscles to fix the starting position, instead of focusing on the abdominals.
   • Softness. It is unacceptable if the stops pinch the vessels or leave bruises in the places where the legs are fixed. The knee bolsters and foot braces should be wide and soft enough so that blood circulation is not disturbed.
4. Functionality. The more different exercises you can do on the bench, the better. This will allow you to diversify your workouts and work out your abdominal muscles more fully.

Quality control

Of course, the stronger the structure, the longer it will last. Since you need to choose a bench for the press such that it lasts as long as possible, give preference to a steel frame. Plastic weighs less, but is also easier to deform. Also, the greater the difference between your weight and the maximum that the bench is designed for, the higher its safety margin.

The same applies to the quality of the upholstery: dense material of non-staining color will serve faithfully for a long time. Foam rubber absorbs the smell of sweat more strongly and wears out faster than leatherette. Therefore, foam parts should be on the simulator as little as possible. Neat seams, the absence of protruding threads and glue stains are all indicators of the quality of the bench upholstery.

Of course, the upholstery material of the press bench should not cause allergies and have a sharp chemical smell of paint or glue.

Price range

The cost of an abs bench starts at around $45 and goes up to… with virtually no upper limit. Several factors influence pricing:

• quality and strength of materials;
• the presence of "bonuses";
• brand.

We have already decided on the quality - it is not worth saving here. But about the need for the other two points is worth thinking about. The presence of dumbbells, expanders and massage rollers (which, by the way, are often made of foam rubber) in the kit is not necessary at all. Of course, a well-known brand name such as Kettler or Technogym will cost you an order of magnitude more. Therefore, if your financial possibilities are limited, focus on how to choose a bench for the press and only for it, and not a roller massager or a beautiful logo of a well-known company.

Instead of output

A bench for the press is a good helper in the formation of a sporty toned figure. But the benefit of this simulator will only be if dust does not have time to accumulate on it due to downtime. Happy shopping and happy training!

Irina Tsebenko, specialist in physical rehabilitation, trainer-teacher

A flat stomach, elastic buttocks, how much sense in a nutshell ... But to achieve an excellent result and a press with dense cubes, you need to work, and here you cannot do without a modern simulator.

There are a huge number of simulators, but some of them are professional and simply not suitable for working on the press at home.

Which ab machine to choose is a difficult question, so we have compiled a rating of the 12 best machines, according to nutritionists and athletes.

Create the perfect figure with us!

If you are looking for an effective abdominal trainer at an affordable price, then the Artist roller will become your faithful partner in training. The roller simulator not only works out all the abdominal muscle groups, but also helps to create a muscle corset in problem areas:

• Arms and back.
• Tightens the chest muscles.
• Everyday exercises with a roller will help improve blood circulation, prevent salt deposits and relax, so you can forget about back pain forever.

You can practice with the roller for only 15-20 minutes a day, devoting morning or evening time to training. It is quite light, easy to use, so there will be no problems during classes!

Bradex Super Press Machine

Exercise machines from this brand could be a worthy decoration of the gym, but you can also purchase them for home workouts. Bradex "Super Press" is compact in size, so it fits easily in the far corner of the apartment to be used for its intended purpose.

The Bradex simulator helps to train the following muscle groups:

• Middle, lower and upper press.
• Oblique abdominal muscles, gluteal and dorsal muscles.

Special rollers gently massage the back, lumbar region during the session, improving blood circulation. This process is necessary for gaining muscle mass, losing weight and relaxing a tired back.

The development of muscle mass and weight loss when working with the Bradex abdominal muscle simulator occurs due to the resistance force: bending back and forth makes the muscles tense up, which has a positive effect on the figure.

With Bradex, you can choose from 3 workout levels to suit beginner, pro, or amateur training. "Super press" provides a noticeable result after 2 weeks of training.

- Another excellent device for strength exercises for the press and complex exercises for working out the muscles of the back, buttocks. The main advantages of AB Rocket include:

1. Shock-absorbing properties, which allows AB Rocket to be used by beginners without special training or by older people.
2. The model is equipped with a swivel seat that facilitates crunches (the main exercise for pumping up the press) and allows you not to expend energy on constant lifting.
3. You can work out at home, but AB Rocket is often used to equip gyms.

AB Rocket helps to quickly pump up the press, strengthens the muscles of the back, increases the effectiveness of inclinations and in a short time provides a significant reduction in body weight.

Press bench ATEMI ASB 500

The modern ATEMI press bench (model ASB 500) is a machine that has been proven over the years and has become a classic for professional athletes. Compared to sports mats, the press bench allows you to achieve excellent results in the shortest possible time, having a number of advantages:

• When working on a bench, all muscle groups of the press, buttocks, back and even legs are involved in the workout.
• If you use dumbbells during your workout, you will successfully shape your shoulder girdle and pectoral muscles.
• Low fatigue, because 10-15 minutes of exercise 3-4 times a week is enough.
• The model is equipped with comfortable rollers and soft necks, a stable design and the ability to adjust the height.

GymBit Wonder Core Smart Trainer

The innovative simulator has become a real discovery in the world of sports, allowing you to conduct complex training without leaving your home. The main features of Vander Kor professional trainers include:

1. Ability to do strength and cardio workouts.
2. The GymBit model replaces 6 simulators, making it possible to work out the press, hips, buttocks, legs, back muscles.
3. The ergonomic and compact design of the exercise machine takes up a minimum of place.
4. The resistance level is adjustable, so you can choose the loads that are acceptable for yourself, and then increase them.
5. With this model, you can quickly lose weight by simply reducing the resistance and increasing the number of approaches. If your goal is muscle, then increase the resistance and do fewer sets. That's it, you can handle fitness, cardio, strength training and Pilates without the help of a professional trainer!

The GymBit Wonder Core Smart can be used by women and men to perform ab exercises, biceps and triceps, classic bridge and bike exercises, leg press, push-ups.

A professional press simulator is another modern device that even an unprepared person can train on. Rockin Abs is suitable for people who are too lazy to work out for a long time, and tedious workouts just make them feel sad. If everything happens like this for you, then get acquainted - the benefits of Rockin Abs:

• A few minutes of exercise per day is enough to effectively train the abdominal muscles. Do the workout right in front of the TV screen, give it only 5 minutes in the morning to see how the stomach begins to tighten in 1.5-2 weeks.
• You don't have to put in any effort, because the spot isolation technology allows you to do the most difficult exercises by rocking.
• You will be able to do Pilates, but for this it is worth changing the position of your sports device. To achieve a cool result, it is recommended to practice complex exercises, such as twisting, raising legs.

Working on the press on Rockin Abs, you engage only the right muscle groups, while the back and neck have nice support. Therefore, the simulator can be used by people of any age and complexion.

Wheel simulator for the press Artist ES-0808

And back to the press rollers again, considering the Artist ES-0808 model. The simplicity of the exercises and the lack of necessary preparation are the 2 main criteria that guide people when choosing an Artist. But here it is worth adding that the rollers allow you to work out a large number of muscles:

1. The abdominal muscle group, as a result of which the stomach is gradually tightened.
2. Shoulders, pectoral muscles and back muscles are worked out.
3. You have the opportunity to lose weight on your back and arms - these are the areas that most home workouts “do not penetrate”.
4. A person of any physique can work with the roller without physical training.

At first, until the muscles are tightened, and the weight returns to normal, it is recommended to carry out exercises with the roller, if not daily, then every other day for 15 minutes. After losing weight, use the roller 2 times a week to keep your body in good shape.

Abs machine Start Up AB Roller IR97731

The Start Up AB Roller IR97731 is somewhat similar to a roller, but it is made of polypropylene, withstanding a weight of up to 100 kilograms. The Start Up AB Roller is also designed to work out the abdominal muscles, but in addition, it tightens the muscles of the back and arms well. With a different nature of training, it copes with strengthening the hips and calves, and also contributes to weight loss.

When working with a roller simulator, do not forget about the water rate (2 liters per day) and the protein menu. If the press and other muscle groups need to be tightened or created in the shortest possible time, then enrich your diet with protein foods. It is rightfully considered the bricks from which our muscle mass is built.

Strength trainer OTO Cruncher CH-1080

The OTO Cruncher strength training machine is designed to pump the press, but it will also help you lose weight quickly and without 3 hours of training in the gym! The main advantages of this model include:

1. Multifunctionality and the ability to use many muscle groups during training (abs, arms, buttocks, back, legs).
2. Elimination of excess weight, the possibility of a full workout for an unprepared person.
3. Easy to fold, can be stored in a small apartment.

To burn weight, exercise for 10-15 minutes a day. And to maintain the result, just 5 minutes of strength training is enough.

Boards for the press from PLASTEP PRO is a sports classic that allows you to perform different types of exercises to work out all the groups of the press. The press bench has a number of advantages that are highly appreciated by professional athletes:

1. The backrest has different angles of inclination, which allows you to effectively work out all muscle groups and choose the intensity of the load.
2. The board is very compact, and you do not have to pump the press on the floor, which negatively affects the lumbar and cervical region.
3. The load is evenly distributed between the oblique, rectus and intercostal muscles.

Curved press bench from Sport Elite model R0910

The curved press bench is a tool not only for the abdominal muscles, but also for dealing with back pain, working with the lumbar region and legs. The bench has an ergonomic curved shape, the angle of which is adjustable and adapts to your physical abilities. The bench is also distinguished by soft upholstery, which during exercise will carefully protect your back from damage and chafing, as happens when the press is swinging on the floor. It is worth noting that the bench can be used in a house where there are small children, because its curved shape is not dangerous.

The Sport Elite bench will help you lose weight, it takes up little space, so you can work out right at home without wasting time and money on the gym.

Abdominal trainer Sport Elite SE9105

With Sport Elite, you can work on creating the perfect press at home, spending 20-25 minutes a day on strength training. This model will allow you to work out all the abdominal muscle groups (oblique, straight and intercostal), so the outlines of the treasured cubes will appear after the first month of training.

The movable base for the legs and the simplicity of the device provide an excellent result in the formation of a muscular corset and weight loss. And the number of movements will be tracked by the computer that is built into the Sport Elite, so your thoughts will be occupied only with sports.

The Sport Elite model can be used by people of any age for training. Even if you have not previously had sports experience, Sport Elite will tone your muscles, and you will not experience discomfort and excessive fatigue!

Everyone dreams of a perfect figure, men want to stand out with a beautiful embossed abs, and girls strive to achieve the perfect waist. For those who have just started playing sports, we have great news - the abdominal muscles are perhaps the only muscle group that can be fully worked out even at home, and you can see the first results of training in a couple of weeks.

The main simulator for working out the abdominal muscles is the bench for the press. The unit, at first glance, is simple and does not require additional installation. However, it is worthwhile to carefully approach the choice of a simulator in order to achieve high results.

Consider the main parameters that you should pay attention to:

• Convenience and comfort - it is important that the bench matches your height and physique, otherwise it will be extremely inconvenient to work out and the simulator will quickly become an interior item. It should be noted that the wider the bench, the more stable the simulator will stand during classes, this parameter is especially relevant when performing twists for speed.
• Safety - in our store there are benches for the press that are different in shape and intended use. For novice users, as well as people suffering from diseases of the spine and the musculoskeletal system of the body, you can only practice on a straight bench, this will save you from injury. For athletes who confidently go to their goal, know the technique of performing exercises, and have been training for more than a year, it is worth paying attention to an inclined (curved) bench. This form allows you to better work out individual groups of abdominal muscles and emphasize the relief.
• The ability to adjust the simulator - as a rule, users buy a bench to use the simulator with the whole family. To do this, each family member needs to test the simulator and determine the settings that are suitable for themselves. It is important that the adjustment of the simulator is not difficult, even fragile girls can easily adjust a quality simulator.
• Bench material - plays a very important role, high quality materials serve for decades. However, in addition to the appearance and service life, it is worth focusing on the ratio of softness and rigidity of the board. When performing exercises, the user should not slide and slide off the bench, and the upholstery of the leg braces should be made of soft material, this will protect your blood vessels and relieve unpleasant bruises after training.
• Functional potential - athletes are well aware that muscles "get used" to the same type of training, as a result of which classes cease to bring the desired effect, and progress stops. Therefore, we advise you to pay attention to the bench, which allows you to work out various muscle groups of the abdominal process and perform excellent exercises.

How to choose a bench

The bench press is one of the main simulators, without which it is impossible to perform the basic program of "classic bodybuilding", in addition to the bench press itself, the bench allows you to perform a whole range of exercises aimed at developing and working out various muscle groups. When choosing a bench, it is important, first of all, to determine whether you will use the simulator at home, or whether you are purchasing a bench for gym equipment (fitness center).

Bench for home

If you are buying a bench for home use, you should not chase heavy weights, a standard bench can withstand weight up to 300kg (or more, depending on the model). It is necessary to focus on your comfort and the possibility of adjusting (transforming) the bench. Some simulators allow you to change the level of inclination from horizontal to vertical, which allows you to add variety to the training and focus on training individual muscle groups. The most successful solution would be to purchase a bench complete with racks for the barbell and “pancakes”, while it is necessary to clarify what maximum allowable weight can be installed on the racks. If you are constrained in free space, you can buy a bench separately, and purchase racks according to your working weights and financial capabilities. In any case, you should not save on the comfort and safety of yourself and your loved ones, we advise you to choose simulators of reputable brands, made of high-quality materials and characterized by a long service life.

professional bench

Professional benches are purchased mainly for the equipment of gyms and fitness centers. This type of simulator stands out for its reinforced design, which allows you to fully adapt the bench “for yourself” and is able to withstand weights up to 600 (!) Kg. Professional benches come with three barbell racks. This solution allows people with different arm lengths to exercise equally comfortably on the simulator. When working with heavy weights, special attention is paid to the safety of the athlete. Therefore, prof. The line of simulators is equipped with an additional platform for the insurer. When working with large scales, it can be problematic to “load” the barbell alone, since if one side is overweight, it can easily fall. Therefore, exercise machines designed for use in fitness centers are equipped with special neck clamps, which eliminates the possibility of the barbell falling. Despite the fact that athletes, for the most part, train in pairs, for convenience and safety, professional models are equipped with limiters - this prevents the neck from falling on the chest.

Exercises on the press bench are lifting the torso and legs, twisting, “bicycle”, “scissors”, “book”, which well load the rectus and oblique abdominal muscles, make it taut. For their implementation, there are flat boards, but you can make classes more intense with inclined devices, curved or in the form of a chair.

Some types of simulators can be made at home. It is important not only to choose the right bench, but also to exercise correctly: do not tear your lower back off the surface, do not pull your neck forward, but load the press. And you need to work not only with the abdominal muscles, but include this block in the general workout, complete with stretching with the help of torso tilts back and the “bridge”.

If you practice 3 times a week for 30-40 minutes, you can see the first effect after 5-7 days. Absence exercises should be abandoned for hernias of the spine, prolapse of internal organs, cancer, osteoporosis, pregnancy, and in the postpartum period.

Bench exercises are more effective for the press if you choose a curved device or a chair. On a flat board, beginners should be engaged, although they should gradually increase the intensity.

Exercises on the bench load mainly the abdominal muscles (straight and oblique), but the back and legs also work. However, it is better to do them along with training for other muscles, putting this block at the end. When exercising on a power bench, you need to do everything in such a way as to transfer the greatest load on the abdominal muscles, and not on the neck, back or legs. Training should take place no earlier than one hour after eating, and the next meal is allowed after the same time.

What is an incline and press bench, straight, curved

The bench for tilt and press is straight, convex, in the form of a chair. The first option means that the main part of the sports equipment is absolutely flat, but this type of exercise board is also divided into several varieties:

Of the listed sports equipment, the first is the easiest, because it can be replaced simply with a rug on the floor. An adjustable bench makes it possible to start exercising more intensively over time by changing the angle of the device. A curved board puts even more pressure on your abs, even if it's just placed on the floor. The Roman bench is more comfortable when doing exercises, but also a lot of tension in the press.

What muscles work

Exercises on the press bench make you work hard:

• Rectus abdominis. Anatomically, it is a single whole. But if you visually divide it into upper and lower sections, both can be made to work with different types of exercises on the board. It is the good development of this part of the press that gives "cubes" on the stomach.
• Oblique muscles. They are located at an angle to the straight line, they are internal and external. With their help, the body turns. And the tightness of the oblique muscles gives a slender waist.
• Intercostal muscles. Their function is to connect the costal bones and ensure the movement of the chest during breathing.
• Transverse muscles. They are located horizontally relative to the abdominal wall, exist to ensure the safety of internal organs.

Of these groups, you can pump up, that is, increase in volume, the first two types of muscles can be pumped up. Others only get stronger in the process of training. But doing exercises on the press is also useful for the back, because the muscles of this zone are also involved in them. Tension during training occurs in the muscles of the legs.

How to download the press on the bench

Properly pumping the abdominal press on the bench should be subject to several conditions:

• do not eat 1 hour before class and the same amount after;
• before this block of exercises, do a warm-up (run, jump, dance);
• do not facilitate your work by transferring the load to other areas of the body (back, legs), try to strain only the abdominal muscles;
• inhale when unbending, exhale when flexing;
• do not lower your head so that the neck continues the line of the back, especially on an inclined board;
• try to keep the shoulder blades together;
• no need to clasp hands in a “lock” at the back of the head, this often leads to the fact that the athlete pulls his head and neck forward;
• when lifting the upper body, do not tear off the feet from the surface;
• do not rush, do not make sudden jerks;
• perform exercises not with your head or chest, that is, do not stretch with them, but with your stomach;
• when bending, do not lie down on your feet;
• if you only deal with the press, you need to conduct at least 3 workouts per week for at least 30 minutes;
• otherwise, add exercises for the press to the general complex (2-4);

Doing it right means increasing the load, that is, changing the angle of the board, using weights on the legs. And you need to remember that exercises will be able to pump up the press if you use a lot of repetitions and the most intense load, that is, strengthen the muscles. But it will not work to get rid of the fat layer in this area.

Weight loss is possible only with a balanced diet, running, walking. And training on the press is needed to hone the outlines of the body. With a good intensity of training and the absence of excess weight, the result can be seen after 5-7 days.

Watch this video on how to do twists on an inclined board:

Contraindications to exercise

You can not download the press when:

• advanced osteochondrosis, especially in the lumbar region;
• vertebral hernias;
• prolapse of internal organs;
• malignant tumors;
• osteoporosis;
• pregnancy and at least a month after childbirth.

It is also impossible to engage in the postoperative period. If you have problems with the heart, kidneys, digestive organs, you need to consult a doctor before classes. Girls should postpone training during critical days.

Typical beginner mistakes

Those who start to engage in the press for the first time make the following mistakes:

• Performing exercises to strengthen it first in a set of classes. It is better to put them at the end to do with “warmed up” back muscles.
• Doing exercises daily. This is not true, since the best result is achieved if you give the abdominal muscles a long rest - a day or two. Moreover, they also tense up during exercises aimed at strengthening other muscles.
• Perform upper body raises with straight legs. In fact, they should be fixed in a half-bent position.

• Performing high lifts with absolutely straight legs, if the angle between the hips and the stomach is made at 90 degrees. This loads the lower back, so you need to slightly bend your knees. Or raise your legs no more than 15-20 cm from the floor.
• Use for the press only twists. This is a mandatory exercise, but the monotony of the load does not give a good result. Training should be varied.
• Lack of control of the abdominal muscles during exercise, sensations in this area. This leads to the fact that they are done incorrectly, loading the back and legs instead of the abdomen.

Incline bench crunches

To achieve optimal results in a shorter time, it is best to do crunches in different ways on an incline bench, for example, this:

• lie on your back, hide your palms behind your head;
• simultaneously raising the upper and lower parts of the body, try to touch the left knee with the right elbow;
• return to the starting position;
• do another twist, but touch the left elbow to the right knee.

During the exercise, you can alternate inclinations with turns of the body and straight lines. Or perform them only with body lifts and static legs. Or use the lower part, trying to leave the upper one motionless, and also fold like a book.

Lifting the body on the bench

Body lifts performed on a bench require the following body position:

• lie on her back;
• press the lower back to the surface;
• bend the legs at the knee joints;
• put your hands behind your head (but do not clasp into a “lock”) or fold over your chest.

Exercises can be as follows:

• Torso lifts with maximum amplitude. That is, you must first tear off the shoulders from the support, then the back and sit down, placing the upper body at an acute angle to the hips or 90 degrees. This workout is mainly for the rectus abdominis muscles.
• With reduced movements. You need to do everything in almost the same way as described above. But when returning to the starting position, do not lie down on the bench, but simply lean back. The abdominal muscles will be in constant tension, but nothing threatens the lower back.
• With a deviation of the body to the sides. During this exercise, the slopes should not only be straight, but also with slight turns to the right and left hips. You don't need to touch them.

Press book on the bench

The press book is performed on the bench as follows:

1. You need to sit on the edge of the sports equipment, tilt your body back, hold on to the edge of the bench with your hands, placing your palms near the buttocks, but not close. The legs should be straight and placed at an obtuse angle to the body.
2. On exhalation, you need to lean forward with your body to a straight position, at the same time pulling your hips to your chest and your knees to your face, that is, to fold in a “book”. Hold this position for a couple of seconds, then return to the starting position.

The further you manage to take the torso and legs apart from each other, the higher the effectiveness of the exercise. A trained person should place them in the initial position in almost the same plane, only the head will be higher than the feet. Enhance the effect of ankle weights.

Lower press on the bench

The lower press is pumped on the bench using the following exercises:

• Raising the lower body from a sitting position. You need to sit across the board, slightly tilt the body back, and lower your legs down. They should be slightly bent at the knees and not touch the floor. Holding hands on the edge of the bench, you need to lift your legs, tearing your hips off the surface and keeping your torso motionless, and lower them. Weights can be attached to the ankles to increase the load.
• Reverse twist. You need to lie along an inclined bench, grab your hands over its edges above your head. The upper body should be above the level of the feet. The legs should be bent at the knee and hip joints so that right angles are formed, that is, the feet do not rest on a hard surface. They need to be raised until the soles are facing the ceiling, then return to their previous position.

Leg raise

Leg raises are performed in the following options:

• It is necessary to lie on your back on the surface so that your head is above your knees. The lower back and pelvis should be pressed tightly against the board, and hold on to the sports equipment with your hands. Straighten your legs and gently raise to a small height, slowly returning to the same place.
• From the same starting position, but the knees should be bent. Here the legs are raised higher so that a straight or sharp angle is obtained between the thigh and abdomen.
• The starting position is the same as in the previous two cases. But raising straight legs, you need to make cross movements with them, like scissor blades. And drop it the same way.

The exercises are aimed primarily at pulling up the lower part of the rectus abdominis, but obliques are also involved in the action.

Bike

With the help of the “bike”, the lower part of the rectus abdominis muscle is pumped predominantly, but in the second version of the exercise, literally all the muscles of this zone are involved:

• You need to lie along the bench, to maintain balance, you can hold on to it, placing your hands near the buttocks. Bent legs should be raised up, forming an obtuse angle with the surface of the abdomen. In this "suspended" position, they should make movements, as when pedaling a bicycle. That is, they take turns either straightening up or bending at the knees, without sinking onto the bench.
• The starting position is almost the same, but the palms should be placed on the back of the head. During the exercise, the upper body rises. And during the "pedaling" you need to touch the left knee with the right elbow and vice versa. You can not pull your head forward too much and tear your lower back off the bench. Legs must be straightened to the end.

Watch this video on how to do bench leg raises:

Stretching exercises

Actions aimed at stretching the abdominal muscles should be performed at the end of the workout:

• Get on your knees, put your palms on your lower back. Lean back by bending over. Then try to touch your heels with your hands.
• Lie on your stomach, hold on to the edge of the bench at chest level. Raise your upper body, straighten your arms, bending at the waist. Stay in this position for a few seconds, lie down again.
• Sit on your back, hold on to the bench with your arms lowered along the body, legs straight. Raise your stomach by arching it. At the same time, the pelvis and lower back come off the surface, and the back of the head, shoulder blades and heels rest against it.
• Lying on your back, make a "bridge". That is, put your hands with your palms near your head so that you can rise, leaning only on them and your feet. And the whole body arches in the form of a bridge, breaking away from the surface.

Do-it-yourself inclined board for the press

An inclined board for the press may well be made at home with your own hands, for which you need to have:

• drill with drills of different diameters;
• 0.5 m2 of dense foam rubber;
• 4 m steel pipes of medium thickness;
• bolts and nuts;
• board or fiberboard, the size corresponding to the dimensions of the athlete;
• welding machine;
• hacksaw for cutting metal.

The length of the beam supporting the main part of the structure should be from 50 to 80 cm, it depends on the height of the future user of the sports equipment. It is made of a metal pipe, to which two racks are attached perpendicularly. The lower one, 35-95 cm, is intended for support on the floor. An upper handle of the same length is needed to hold onto it during exercises.

On the other side of the supporting "leg" at an obtuse or right angle, a beam for a bench is attached by welding. Its length, like the board itself, should be estimated according to the height of the user. Usually a tree is taken from 40 cm wide and from 70 cm high. The beam for the bench below should have a base. This is a piece of pipe attached perpendicularly, the same as the support post.

In the same way, transverse metal bars are attached to the beam for the bench on both sides of its center, on which the structure itself will lie.

The board is covered with foam rubber and fabric, this can be done using special glue or a stapler. Then it is attached to the main rack with bolts in several places (on the crossbars). The top of the board should not rest on the same edge of the support beam, leaving some space there. And the lower segment of the bench should be tightly fitted to the base.

The supporting "legs" of the structure should be "shod" in the pads from the steering wheel of the bicycle for stability, that is, they need 4 pieces. The palm grip must be wrapped with foam rubber and cloth.

Making a bench for the press is easier if there is a "Swedish wall". It will serve as a support beam for the board. It remains only to cover the tree with foam rubber and fabric, attach devices that can cling to the crossbars of the finished sports equipment. For the stability of the bench to the bottom, a square-shaped pipe should be adapted with a width greater than that of the board.

Watch this video on how to make a bench for the press with your own hands:

How to choose the right simulator

From the whole variety of boards for the press, you can choose the best option according to the following criteria:

• Functional. It is best for a chair with a variable back angle. From it you can make a flat board or the same, but with a slope, that is, perform all possible exercises for the press with different energy costs. For intense workouts, flat benches located at an angle are suitable, it can also be adjusted.

Boards with a curved back will allow you to pump the abdominal muscles just as actively, but with less risk to the lower back. The Roman chair is suitable for those who prefer flexion-extension to other exercises. Straight benches are useful for beginners.

The bench should be soft enough not to bruise during exercise, the surface fabric should be hypoallergenic. You should choose a machine with a leg support wrapped in a strong but not rigid material.

It is important to pay attention to how much weight the structure can withstand and compare it with your own.

It seems that the bench to strengthen the abdominal muscles is not the most necessary simulator, because you can pump the press on the floor, putting your feet under the cabinet. In fact, the device makes classes more effective, more comfortable and more enjoyable. It is only important to choose it correctly and do not forget to use it regularly.

A popular simulator for pumping the press is an inclined bench. It is inexpensive and does not take up too much space. At the same time, the exercises performed on such a simulator are very effective for working out the abdominal muscles. Therefore, it is often purchased for training at home. In addition, you can find a press bench in most gyms. Engage in this simulator is for people with an average or high level of physical fitness. Beginners will find it difficult to follow the correct technique.

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A board for the press or a Roman chair is a simple simulator that consists of an incline bench and leg rollers.

There are several types of such simulators:

1. Angle adjustable. In this case, the bench can be raised or lowered, due to which the degree of load on the abdominal muscles changes. The higher the back is raised and, therefore, the greater the angle of inclination, the more difficult it is to perform the exercises. It is much easier to do them when the bench is located almost parallel to the floor.

2. The simplest exercise machines may not have a backrest adjustment function. They are cast construction. The inconvenience lies in the fact that it is impossible to change the degree of load, so the simulator is suitable for people with an average level of physical fitness. In addition, such a bench is not intended for people of high stature.

3. The most convenient option for small apartments is a folding press bench. It is easy to remove if necessary, so it practically does not take up space in the house.

4. To protect the spine during exercise, you should choose a bench with a curved back. In this case, the load on the lower back will be much less. Such a simulator is especially necessary for people with back problems.

In addition, you can use a barbell press bench upside down to work out the abdominal muscles.

But don't confuse the ab bench with the Scott board. The second simulator is designed to work out the biceps, not the abdominal muscles.

Barbell Curls on the Scott Bench

Contraindications

Not everyone can pump the press on an inclined bench. Contraindications to classes are:

• back problems (injuries, postoperative period, diseases);
• the presence of a hernia of the spine caused by hard work or training with large weights;
• weak lower back muscles that need to be strengthened by performing hyperextensions, pull-ups with a narrow grip and other exercises;
• diseases of the digestive system in acute form.

It is possible to understand that the muscles of the lower back are not strong enough if, when performing twists, a deflection occurs in the back. In this case, most of the load will leave the press.

Basic rules for classes

In order for the bench to become a truly useful acquisition, you need to properly pump the press on it. To do this, you must follow the following rules:

• do not tear off the pelvis when lifting the body, as this will shift the load on the back and legs;
• the neck should be a continuation of the spine, you can not pull it forward, otherwise cervical osteochondrosis may develop;
• when performing twists on the bench, you should round your back so that the abdominal muscles are included in the work;
• it is advisable to download the press 2-2.5 hours after eating or after the main workout (strength or cardio);
• exercises should be performed in 3 sets of 15-20 repetitions.

Beginners need to strengthen the abdominal muscles with standard floor exercises, as they are easier to perform. After a while, the press will become stronger. Then it will be possible to move on to more complicated and more effective exercises performed on the bench.

You can pump the press on a Roman chair for both men and women. But it must be taken into account that girls should not get too carried away with such training. Overdeveloped abdominal muscles lead to an expansion of the waist, which makes the figure less feminine.

To achieve a light relief and a toned stomach, you should practice on the bench 1-2 times a week. The rest of the time, the muscles will recover. If the goal is noticeable cubes, weights can be used.

How to build oblique abdominal muscles at home and in the gym - top 15 exercises

Best Exercises

In the process of exercising on the bench for the press, such abdominal muscles as the rectus, oblique, serrated and some others swing. The muscles of the anterior surface of the thigh also receive a small load.

Depending on the exercises performed, you can shift the focus to certain areas of the muscles.

Straight twists

The simplest but most effective exercise on the abs bench is torso lifts. With their help, you can pump up the rectus abdominis muscle. It is she who is responsible for the presence of cubes.

This exercise is a variation of the classic crunches. However, its effectiveness is higher, since the amplitude of movement due to the inclination of the bench is greater.

Technique for performing straight twists on the board:

1. 1. Set a suitable bench angle. It shouldn't be too big. For beginners, 15–20 degrees will be enough, and for more experienced practitioners, 20–40 degrees.
2. 2. Take a starting position on the simulator. To do this, you need to get your legs under the upper rollers and grab the bottom ones with your feet. Lie with your back completely on the bench.
3. 3. As you exhale, tear off your head, shoulders and lower back from the back and raise the body. The back must be rounded.
4. 4. Arms can be kept crossed over the chest. To complicate the exercise, you can get them behind your head. But in this case, you can not pull yourself by the neck.
5. 5. When the angle between the legs and the body becomes straight, it is necessary to fix on a couple of accounts, and then slowly lower back.
6. 6. Again, you should not lie down completely on the bench. Partial amplitude will allow you to work out the press more efficiently, since the muscles will not relax.

It is very important to constantly keep the press tense and the back rounded. In no case should you bend in the lower back when lowering.

When it becomes easy to perform 15-20 repetitions of such twists in 3 sets, you can take weights. As it is used a pancake from a barbell or dumbbell. They can be raised above the head or pressed to the chest. The first option is considered the most difficult.

Oblique twists

To work out the oblique muscles on an inclined bench, it is worth including lateral twists in the training program. They differ from ordinary ones in that the body must be rotated when lifting.

Technique:

1. 1. Lie down on the bench and put your feet under the stops.
2. 2. Put your right hand on the back of your head, and your left hand on your thigh.
3. 3. Perform twisting, trying to reach the left knee with your right hand.
4. 4. Then go down without lying down on the bench, and change hands.

Leg raise

For many people, the difficulty is working out the lower section of the rectus abdominis. There are fewer nerve endings in this area, so it is more difficult to achieve relief.

To shift the load from the upper part of the rectus muscle to the lower allows such an exercise as lifting the legs on an inclined bench. Its second name is reverse twisting.

Technique:

1. 1. Lie down on the bench so that the head is in its upper part, next to the rollers.
2. 2. Grasp the edge of the board firmly with your hands. Some simulators have a special handle.
3. 3. Tear off the legs from the floor and raise them to parallel with the floor.
4. 4. Then tighten the press and throw straight legs up so that they become perpendicular to the floor.
5. 5. At the same time, the back must be rounded, and the pelvis must be twisted, as if pushing yourself up.
6. 6. Without relaxing the muscles, you should slowly lower your legs to parallel with the floor and raise them again.

Twisting the pelvis with a rounding of the lower back is necessary to include the abdominal muscles. You can't just raise and lower your legs.

Beginners usually find this exercise difficult. To facilitate the task, at the first stage, you can raise your legs bent at the knees.

Bike

On an inclined bench, you can also perform an exercise known to many called a bicycle. It is usually done on the floor, but tilting will provide better muscle development.

Technique:

1. 1. Take a starting position on the board, as with reverse twists.
2. 2. Raise straight legs to parallel with the floor. Tear off the pelvis from the bench and round the lower back.
3. 3. Alternately pull the right and left knees to the chest, straightening the other leg.

Under no circumstances shouldthe appearance of a deflection in the lower back. This can lead to injury or back problems.

To maintain the correct technique, a strong muscular framework is required. Therefore, beginners should proceed to its implementation only after several months of regular practice.

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