This is a simple twist on the regular hanging leg raise exercise…instead of hanging from the bar facing forward, you will instead turn 90 degree so that your body is perpendicular to the bar, then you’ll do hanging leg raises.
How is this different, you might ask?
The bench press…a key movement for your chest that, ironically enough for some people, doesn’t even work their chest all that well!
THIS version of the dumbell bench press is going to force continuous tension on your chest while placing TREMENDOUS tension on the abdominals as well… (you’ll see why in a second).
The Back-Off-Bench Press is a unique movement for the chest that LOOKS like a standard dumbell bench press…until you look a little closer. You’ll be doing the bench press with your upper back hanging off the end of the bench!
This one is a variation on the classic “leg raise” exercise…the key difference here lies on WHERE you’re doing the exercise.
It’s not a hanging version – it’s actually a fair bit harder than that!
With this version, you’re going to be supporting yourself on the safety rails of the power rack – it almost looks a bit like the Iron Cross position a gymnast gets into on the rings.
So first, set the safety rails on the rack to about the level of the bottom of your rib cage – you can adjust height any time.
I like to set the height so that I can set my hands on the rails while in a standing position, then bend my knees to get my feet off the ground. I find this to be easier than trying to jump up in order to have straight legs at the bottom.
The arms should be about 45 degrees at the shoulder.
Set your hands on the rails and hold on! Bend your knees and get your feet off the ground. You will instantly feel big-time tension in the abs and torso because of how you’re supporting your body in this position.
In this one, we’re going to take two of the best abdominal stability exercises you can do and make them even MORE demanding (and throw in some forearm training for a bonus).
This is one of my very favorite “secret weapon” total-torso training exercises. It covers pretty much every major part in your upper body in just one movement (or should I say TWO movements in one!).
It’s a relatively simple-looking concept on the surface…you’ll be doing a single-arm dumbell bench press while at the same time doing a single arm cable pulldown/row.
This is one of THE best overall abdominal/core exercises I’ve EVER found. If you want a stronger core, THIS is the exercise to focus on. It’s tough but VERY effective.
