what are the "squats" and "bench press" for abs???

Russian twists w/ a weight plate on a decline bench.

You'll sh*t in your gym shorts.

NOTE: The second sentence is not a joke. Make sure you use the facilities before doing this exercise.
 
you basically hold the plate in front of you and twist your upper body to the left and to the right. go to google and search for them under images if you want to see what it looks like. also, that's mostly for obliques. just do crunches for abs, or weighted crunches on a decline bench if you want them to bulge.
 
i usually keep my arms bent at a 90 degree angle. so not TOO far in front otherwise it's just gonna get your arms tired holding the weight up.
 
Proteinboy said:
thanks a lot; those sound real challenging! adding the resistance will overload my abs. good idea
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I do it with BW alone on my 4x6 days, and a 10lb plate on my 8x3 days. Remember, take a dump before you do these because they don't call it "Rectus Abdominus" because it sounds cool.
 
I surprised this one hasn't been mentioned.

I use an exercise called floor cleaners to get that pump going in my abs. It actually involves a bench so I guess you could call it the "bench press" for abs.:)

1. Put your warm up weight for the bench press on the bar
2. Lie down on bench and un-rack the bar
3. Hold the bar over your head with arms fully extended
4. Do leg lifts while holding the bar up.

You'll only be able to do 15-20 to start but it's a great way to get the pump going. It's effective because instead of lying flat on the floor and doing crunches you'll be using the core muscles to balance your body on the bench along with the ones actually raising the legs.

It's ok to bend your knees a little when coming up to take stress off the hip flexors/saccral region.
 
ab rollouts and renegade rows. That is if you are ready for them. Most people do all these fancy exercises where you move the upper body in all these fancy directions, but they don't have any idea how to use their abs to stabilize their back and keep their pelvis from tilting.

If you do renegade rows correctly, with no movement other than in the arm and shoulder, you'll feel a burn like you never thought was possible.
 
proteinboy according to the stats he has given elsewhere must have been like 14 when he posted this very old thread. No one seems to notice its from 2006!!!!
 
lol! I thought there was something weird with proteinboy's knowledge in his posts here :p
He sure has come a long way :D
 
I prefer to do circuits for my core. This way i hit it from various angles.

Lately ive been doing circuits of chinnies, supermans and planks.
 
Karky said:
lol! I thought there was something weird with proteinboy's knowledge in his posts here :p
He sure has come a long way :D
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f-ing right. That's a smart man over there! He's learned that squats are a core's best friend as well as DL, RDL, cleans, snatches, overhead squats.
 
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