As everyone knows the significance of appealing 6-pack abs on the body. A man’s personality and decency depend on the shape and cuts of his body. The generation of this century pays attention to building their muscles and multiple exercises help them achieve their goals. Bench exercises have a unique value in strengthening the abdominal muscles deeply and effectively. In this short and informative blog, we will discuss some of the best weight bench workouts for abs and how they reflect your fitness journey. Let’s dive in and follow these exercises to bring strength and core definition.
What are Weight Bench Workouts?
Weight Bench Workouts are exercises that normally involve the usage of a bench with weighted equipment. Whether you are at home or a commercial gym, just pick a piece of equipment, avail a bench, and start performing. However, your body alignment and equipment may vary according to the need. Mostly, your primal muscles such as the chest, legs, and back will gain a positive approach but core muscles are all above in this matter.
Benefits of Weight Bench Workouts for Abs
Bench training is common in all fields and provides a bunch of advantages depending on the style. Here are some of the highlighted benefits of Weight Bench Workouts for Abs that you can expect:
Core Strength: For visible core and powerful six-abs pack, Weight bench exercises are of great significance. At every repetition, your abdominal muscles are engaged which means they are gaining focused strength.
Better Posturing: With weighted bench workouts, you can expect proper posturing helping you to perform even complex exercises. With a balanced body, you can even feel more confident which leads to a decent personality.
Improved Stamina: Another noticeable advantage of this particular exercise is the increased stamina of the overall body. Improvement in stamina not only helps to perform workouts effectively but it also is useful in carrying out day-to-day activities.
Easy to Perform: With only a bench and suitable equipment, you are free to perform this significant pack of workouts. Without any complications and consultation, you can experience these workouts normally.
8 Best Possible Weight Bench Workouts for Abs
These are the common and known workouts that everyone has performed at least once in their overall fitness journey. No special workout exists in our ranger of best weight bench workouts for abs giving you an ordinary practice to experience.
1. Weighted Crunch
Weighted Crunch is a powerful training that allows you to target your overall abdominal muscles deeply. While holding the weighted plate, you have to lie on the floor or bench as needed. The overall body posture is similar to Bicycle Crunches, a famous abdominal workout, that involves a cyclic movement.
By keeping the legs up in such a way that the knees are perpendicular to the feet. You aim to lift the plate without making any movement in the body. By keeping the legs and back constant, you have to engage the core and stabilize the main muscles.
2. Decline Crunch
Decline Crunch is another favorable weight bench workout that provides strength and visibility to your abs. The decline angle of the bench is preferable in this workout and is more complex and tough than a simple bench crunch. It is advisable to keep the bench at a 30-degree angle and perform the workout. Particularly, this exercise targets rectus abdominis which will help to bear body weight.
However, you can perform this simple exercise with/without weight as per your overall stamina and power. Start with low weight and try to be slow while performing the significant exercises.
3. Bench Oblique Crunch
Bench Oblique Crunch is another best bench exercise for your abdominal muscles especially for the oblique. If you have performed simple crunches then this workout is an easy performance for you. However, to increase the exercise intensity, you can hold a weight that is bearable and do maximum reps.
Always make sure to keep contraction in the oblique and pay attention to improve overall stability. If you want to get rid of the extra fat hanging just above the waistband, then try to perform at least 15-20 reps of this exercise daily.
4. Decline Situp
Decline Situp is a common situp practice that you can experience via declining the bench. In the overall movement, you have to control your overall body balance and perform simple situps. Core stability and hip flexion are the key improving factors in this regime. Make sure to bring one of the best benches in use with a thick backrest to avoid any pain in the lower back.
Depending on the bench angle, you can increase/decrease the workout complexity. Similarly to be familiar with the setup and posture, you can try without weights, and after mastering, you can shift to heavy weights.
5. Bench Sit-up Twist
If you have experienced Decline Situp then you must try Incline Situp Twist for extraordinary strength. As compared to other weight bench workouts for abs, this training requires a greater range of motion. Simply, it implies you work more against the gravitational force which surely leads increment in the overall resistance.
In this concern, your abdominal muscles and overall upper body muscles will bear extensive pressure leading to strengthening efficiently. According to stamina, you can carry appropriate weight and expect good results. Along with improving stability in the visible part of the body, this workout also gives you a flatter belly.
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6. Incline Leg Raises
Incline Leg Raises are another beneficial abdominal workout that will engage overall muscles deeply. Moreover, your hips and buttocks also gain positive signs and a good difference can be noticed in muscle mass.
With support from the top, you aim to raise the legs until your hips are flexed completely. Ensure to keep the back flat on the backrest and avoid swinging the legs in the peak position. This workout will improve your mobility and also pay attention to your greater range of motion.
7. Seated Flutter Kicks
Seated Flutter Kicks is a variation of simple Flutter Kicks that is a famous workout for abs. The involvement of a bench makes it challenging for abdominal muscles. This time, you don’t have to keep your back on the floor instead you are asked to sit on the bench. While sitting, you have to kick the legs frontward and engage the core muscles.
One of the noticeable factors of this training is the improvement in your heart health which is a good sign. However, you have to perform this training with proper form and focus on engaging the main muscles to target them.
8. Weighted V Situp
Weighted V Situp is an advanced variation in the weight bench workouts for abs and provides optimal results. V situp is a common exercise but adding weight makes it more significant. Rectus Abdominal and oblique muscles gain attention particularly but lower body muscles also feel the pain.
Holding a weight with both hands will also improve your hand gripping while improving your abdominal strength. As situp improves body balance and mobility you can expect these benefits in this fundamental practice.
Ending Lines
Weight Bench Workouts for Abs are the common exercises that we perform in our daily fitness routines. However, involving a bench with different angles such as incline, decline, or flat makes these exercises completely different. Whether targeting your lower abdominal muscles or improving the upper part of your abs, these trainings are worthy for all.
Don’t forget to keep the bench angle right and follow the exercise guidelines to get positive feedback. Follow for more valuable fitness blogs. Good Luck!