Decline Bench Ab Workout
Performing ab workouts on a decline bench increases the g-force which causes your abs to work harder to lift your own body weight than normal flat bench ab workouts. Good decline ab workouts are extremely valuable for anyone who is looking for great abs and a variety of ab workouts so your muscles don’t plateau.
Half way up
Start by laying flat on the decline bench. Keep your arms crossed at your chest or have them even with your head but do not hold them behind your neck. Crunch up until your torso is parallel with the ground, or half of a full sit-up. Slowly lower your upper half back down to your starting position. 8-12 reps
- By focusing on the initial half of the sit-up the lower abdominals are engaged which is often a problem area for many people.
2nd Half
After finishing the reps of the first half of the crunch sit up to where your back is parallel with the ground. This is your starting position. From this position, sit up all the way keeping your hands crossed at the chest or even with your head. Lower yourself slow to your starting point. When working out your abs on the decline bench the key is to stay in control and lower your body at a slow tempo, this will help increase the effectiveness of each rep of each set. 8-12 reps
- The second half of the sit up will help define the muscles of your 6 pack
Full Sit-up
Next do full sit-ups, going all the way up and down for each rep. Remember to keep your hands crossed at your chest or even with your head. Lower yourself slowly after each rep. 8-12 reps
These 3 exercises should be preformed as a circuit, so there should be no rest until all of the reps are finished. Rest for 1-3 mins before starting the next set. Preform 4 sets
