Anatomic Abs bench
The anatomic abdominal bench or, abs bench, is a great piece of equipment for serious targeted abdominal exercises. The best way to a “six pack” is through using an anatomic abdominal bench. The abs bench comes with an adjustable rate of declination, so you can raise or lower the bench, to alter the level of difficulty, and also change the muscle strain to different targeted area of the abdominals. The abs bench allows for intense abdominal crunches, twist crunches and sit ups, the perfect way to a great strong set of abdominal muscles.
What are the muscles targeted with the anatomic abdominal bench?
As the name implies, the key muscles worked through exercises on this bench are the abdominal muscles. Although the lower back and oblique muscles are also to a lesser degree worked during abdominal exercises.
Appearance and dimensions of the anatomic abdominal bench
The anatomic abdominal bench consists of an adjustable sloping bench, and two bars of foot and leg restraints at the top end of the declined bench. This piece of equipment is not large, and the dimensions are 50 cm x 110 cm x 90 cm. This abdominal muscle targetor will fit easily in almost any small gym or home gym environment.
Correct technique while using the anatomic abdominal bench
The primary exercise used on the anatomic abdominal bench is the ab curl. For this exercise, you lay flat on your back with your legs positioned at the higher end of the bench. Secure your body with your feet in between the two foot and leg restraint padded bars at the top.
The exercise is similar to a sit up, but instead of proceeding from lying down, to a full sitting up position, you will stop at less than half way up. 30 degrees of motion is considered the ideal distance to travel. Any more upward motion than these thirty degrees, and you cease to target the abdominal muscles.
Laying flat on your back, use your abdominal muscles to bring your torso off the mat, and to a position less than half way to a sitting up position. Exhale as you bring your body up, and pause for a count of two at the top of the range of motion, before beginning your smooth descent back to the bench. You should exhale as you lower your torso back to the bench. Proper breathing is quite important, and helps to focus the development of the abdominal muscles.
Incorrect technique can lead to injury
It is possible to injure yourself, particularly the muscles of the back, while using the abs bench. Good form is important to ensure that you focus the strain on your abdominal muscles, without injuring your back.
Most health experts no longer recommend the full sit up. There are two main problems with the full sit up. The first is that it is an inefficient exercise. The abs are only worked for about the first 30 degrees of the upward range of motion, and the rest of the way up uses other muscles. For this reason, not enough of the movement concentrates the muscle strain on the correct muscle group, and it is not as effective as other more concentrated movements.
Secondly, the sit up should always be performed with a straight back, but invariably as you tire, your back will arch. Performing the sit up with an arched back can lead to a back strain, and should be avoided.
For this reason, the hands should never be placed behind the head or neck while performing the sit up or crunch. This hand position greatly increases the likelihood of arching your back.
Variable techniques while using the anatomic abdominal bench
One common variant while using the abs bench is incorporating a twisting motion into the crunch at the end of the range of motion. This twisting increases the muscle strain across the abdominals and into the obliques as well.
The bench itself is designed for some variation through its adjustable levels of declination. You can increase the difficulty, and also vary the focus on different regions of the abs, by changing the angle of declination
The intensity of the crunch can also be increased by grasping a weight plate across your chest as you perform the exercise.
Why you should consider an anatomic abdominal bench?
Core torso strength is very important for a healthy and balanced physique, as well as a great ripped look. The ab board offers a great way to intensify and focus the strain on your abs while doing your crunches. The ab board is adjustable, so the level of decline can be increased as you gain muscle strength.
This piece of equipment is great value, and does not need a large space for set up. The ab board is a great addition to any home gym.