Twist - Oblique Plate Static
Recommendations: 2-3 Sets, 10-15 Reps, 20-40 Wght
Intermediate Obliques Abdominals Strength Plate Flat Bench Gym
Purpose: This exercise strengthens the upper abdominal muscles.
Benefits: This exercise will give you a well-defined mid-section.
Lie on a supine (flat) bench with your feet. Hold a plate behind your neck, hands at 9 o'clock and 3 o'clock. Raise your upper body slightly off the floor and your ab muscles contracted. This is the starting position. Twist your upper body to the right as far as possible. Exhale during this movement. Hold this position for 2-3 seconds. Do not raise or lower your upper body. Slowly return to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions. Twist your upper body to the left as far as possible. Exhale during this movement. Hold this position for 2-3 seconds. Do not raise or lower your upper body. Slowly return to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions.
The abs can be divided into the abdominals themselves and the obliques. The obliques are the outer abs and are used in twisting movements. For the sake of exercising, the abdominals are sometimes divided into upper abs and lower abs (this is not a technical division but something for exercising). Both upper and lower abs are used in straight line ab exercises while the upper abs are also involved in twisting movements.
Step 1
Lie on a flat bench with a dumbbell behind your neck, upper body off the floor.
Lie on a supine (flat) bench with your feet. Hold a plate behind your neck, hands at 9 o'clock and 3 o'clock. Raise your upper body slightly off the floor and your ab muscles contracted. This is the starting position.
Step 2
Twist your upper body to the right. Pause.
Twist your upper body to the right as far as possible. Exhale during this movement. Hold this position for 2-3 seconds. Do not raise or lower your upper body.
Step 3
Return to the starting position.
Slowly return to the starting position. Inhale during this movement. Lie on a supine (flat) bench with your feet. Hold a plate behind your neck, hands at 9 o'clock and 3 o'clock. Raise your upper body slightly off the floor and your ab muscles contracted. Repeat as required.
Step 4
Twist your upper body to the left. Pause.
Twist your upper body to the left as far as possible. Exhale during this movement. Hold this position for 2-3 seconds. Do not raise or lower your upper body.
Step 5
Return to the starting position.
Slowly return to the starting position. Inhale during this movement. Lie on a supine (flat) bench with your feet. Hold a plate behind your neck, hands at 9 o'clock and 3 o'clock. Raise your upper body slightly off the floor and your ab muscles contracted. Repeat as required.