Recommendations: 2-3 Sets, 10-15 Reps, 20-25 Wght
Lie on an abdominal bench with your lower back pressed against the bench, with your feet locked under the restraining bar. Hold a barbell with an overhand grip, hands shoulder-width apart, on your chest. This is the starting position. Slowly raise your shoulders and upper back by contracting your abs until you are upright. At the same time press the barbell above your head. Exhale during this movement. Hold this position for 2-3 seconds. Use your arms to push the barbell out as you perform this exercise while still focusing on the abdominal muscles. Slowly return to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions.
Step 2
Slowly raise your shoulders and upper back by contracting your abs until you are upright. At the same time press the barbell above your head. Exhale during this movement. Hold this position for 2-3 seconds. Use your arms to push the barbell out as you perform this exercise while still focusing on the abdominal muscles.