20 best exercises for the press: how to build treasured six cubes

Add these exercises to your workouts and become the owner steel press.

Six or eight cubes of the press is the cherished dream of many men, but not everyone knows how to achieve this cherished ideal. To achieve steel press can not only endless twists, there are many other equally effective exercises; to in a word, too many twists can negatively affect lower back. It’s time to expand your arsenal of abs exercises dreams.

Content

• Abdominal Exercises
• The most effective exercises for the press
  • Floor exercise with barbell
  • Barbell roll-outs
  • Turns of the case with draft of the top block (“Lumberjack”)
  • Body turns on the block
  • Dragon flag
  • Lying on the bench
  • Throw a medical ball on the floor
  • V-twisting with a medical ball
  • Leg and body lifts
  • Side twisting
  • Two-point bracket
  • Body lift
  • Crab
  • Spider movement
  • Twisting legs
  • Kicks
  • Hanging legs
  • Twisting on the upper Prayer block
  • Sandbag torso lift
  • Russian twisting with weight
• The secret to the perfect press

Abdominal Exercises

The most effective exercises for the press

It doesn’t matter if you choose one exercise and build up endurance or you will perform five exercises at a time – The listed exercises are what you need to achieve your goal. Good luck

Floor exercise with barbell

Lie on your back, keep the bar on outstretched arms at a level breasts. Without bending, raise your legs up. Lower your legs to the right, with this without touching the floor. Return to starting position and repeat on the left side.

Tip: When legs are lowered as close to floor, stay in this position for a couple of seconds. This will not only work out oblique muscles more effectively, but also strengthen muscles bark, which in this position are actively strained to keep balance.

Barbell roll-outs

Hang pancakes of 5 kilograms on the bar. Grasp the barbell with upper grip, arms at the same time shoulder-width apart. Stand up so so that the shoulders are exactly above the bar and slowly roll the bar along away from you, then back to the starting position.

Tip: The farther you take the bar, the heavier. Do not try to jump above your head and watch your hips not sagging. One short repetition with correct posture is much more efficiently taken as far as possible when the rod is hunched back.

Turns of the case with draft of the top block (“Lumberjack”)

Stand a short distance to the side of the treadmill, legs on shoulder width, with both hands, grasp the cable handle. Without bending hands, pull the cable down towards the opposite knee, while turning the case. Bend your knees slightly and lean on the far leg. Slowly return to the original position.

Tip: Make sure that the cable does not “drag” you into starting position, otherwise the effectiveness of the exercise will be reduced by half. Return to the starting position slowly and on the resistance. When moving backward, slowly count to three.

Body turns on the block

Grasp the cable handle with both hands so that your left hand was completely straightened and crossed the body. With only hands moving pull the cable in the opposite direction until the right hand not fully straighten up. Return to starting position and repeat exercise.

Tip: Lock the position of the arms and shoulders, suppress the desire to strain these muscles to help yourself. Than the better you are able to isolate the muscles of the core, the faster you can boast six press cubes.

Dragon flag

Lie on your back, grab your hands on the bench above your head. Bend your knees and push your legs up towards the ceiling, so way, tearing his back from the bench. Slowly lower your legs and return to the starting position, then repeat.

Tip: Although it makes it easier Doing exercise, do not swing your legs at the top. Instead, slowly stretch your legs to the crunch before pushing them up.

Lying on the bench

Lie on a bench, on your back so that your legs hang from the edge. Hold the edge of the bench with your hands to maintain balance. Legs keep it as straight as possible. As you exhale, raise your legs perpendicularly the floor. Then slowly return to starting position.

Tip: Press your lower back against a bench – it’s not only allow you to purposefully work on the muscles of the press, but and protect the spine from injury.

Throw a medical ball on the floor

Stand with your legs slightly bent, hold the medical ball in arms straightened overhead. Lean forward a little and, using the muscles of the body, with all your strength, hit the ball on the floor for about 30 centimeters in front of you. Let your hands follow the ball so as not to fall forward. Catch the ball and repeat the exercise.

Tip: Make sure you are doing this. exercise, like exercise for the press, not for the shoulders. Focus on twisting your abs when you throw the ball on the floor. You will be surprised how much stronger you become. The ball will be bounce so high that you have to avoid rooms with low the ceilings.

V-twisting with a medical ball

Lie on your back, keep the ball above your head. Stretch your arms and legs palms and feet slightly raise above the floor. Lift up at the same time up torso and legs. Try to touch the foot with a medical ball. Then slowly lower back to the floor.

Tip: Do not let the weight of the ball pull you back to the floor. Make sure that your shoulders do not touched the floor. Thus, the abdominal muscles will work on throughout the exercise.

Leg and body lifts

Lie on your side, put your right foot on your left. Right hand place behind your head, put your elbow to the side, and put your left in front of you for balance. Twist while try to touch your right elbow with your right foot. Do the required number of repetitions on the left side, then on right.

Tip: If this exercise is for you in new, you will more likely feel the tension in the hip flexors than in the oblique muscles. Stretch after each set to relax tendons and increase the number of repetitions.

Side twisting

Lie on your back, bend your legs at the knees, feet rest on the floor. Move your right hand behind your head, put your elbow to the side, left hand palm down perpendicular to the body. Tighten abdominal muscles, tear your shoulders off the field and stretch your right elbow along towards the left knee. Slow down to the starting position position. First do the required number of reps on one side and only then go to the other.

Tip: Perform this exercise at the end. every workout at the press. This exercise is best for creating a steel press.

Two-point bracket

Stand in the position of the classic bar: legs and arms are straightened, the shoulders are above the palms, the abdominal muscles are tense, the whole body makes a straight line. Tighten the press and suppressing desire raise your hips, raise your right hand and left foot parallel to the floor. Slowly return to starting position, repeat for opposite side.

Tip: Raising two limbs turns standard bar in dynamic exercise for quality working out the muscles of the press. Unless of course you follow the technique fulfillment. If it’s hard for you to maintain balance, lift one limb at a time.

Body lift

Stand in the forearm position with your arms resting on your hands. shoulder width. Place your palms on the floor and stretch your body up, the body remains straight. Slow down to the starting position position and repeat.

Tip: Your goal is not only pumped up press, but and big and strong shoulders and arms? This exercise combines work. upper body with a strap – 3 sets of 20 times from any slats.

Crab

Sit on the floor, hands behind your back, legs bent at the knees in front of by myself. Lift your hips up, resting only on the palms and feet. Start walking using both arms and legs.

Tip: Rising just a couple of centimeters above the floor, you will only load the shoulders. Keep your hips as high as possible. Try to walk about 25 meters and not Pay attention to the chuckles behind.

Spider movement

Starting position: emphasis lying. Tear one leg off the floor and pull it to the elbow. Hold for a while in this position then return to starting position and repeat with the other leg.

Tip: To add complexity and work more effectively on the oblique muscles of the abdomen after pull the knee to the elbow, take your foot back a little, then again pull the knee to the elbow and only then return to the original position.

Twisting legs

Lie on your back, arms stretch up above your head. Pull up knees to the chest and at the same time tear your back off the floor and helping yourself with your hands, twist. Return to starting position and then repeat.

Tip: Stretch your arms over you for total exercise. This will increase the range of motion, which is positive affects the work of the abdominal muscles.

Kicks

Lie on the floor, lift the heels 10-15 centimeters from the floor, while straining the muscles of the core. Raise one leg in turn and lower the other as if you were swimming in a pool.

Tip: Cross your legs left and right, not only up and down. Then your press will work in different directions, also involving the oblique muscles of the abdomen.

Hanging legs

Grasp the crossbar, make sure that you are not touching while hanging kicking the floor. Allow the straight legs to pull the pelvis back a little. Tighten your abs and lift your legs until they are will be perpendicular to the body. Linger for a while in this position, then slowly return to the starting position.

Tip: Allow your feet to hang loose after each repetition. It makes you strain your abs more to avoid excessive swaying. If you hang out, then you will not succeed.

Twisting on the upper Prayer block

Kneel in front of the treadmill, hold the cable both sides of the neck. Without moving your hips, using only your muscles press, try to reach your hips with your elbows. At the bottom hold for a few seconds and then return to the original position.

Tip: Do not be afraid of aggravation. This is one of exercises that are independent of your body weight and you don’t need do 20 reps to figure it out. Keep a steady pace and do not jerk sharply.

Sandbag torso lift

Lie on your back, bend your legs at the knees, stretched out in front of you hold a sandbag in your hands (sports equipment – a sandbag). Tighten your abs and lift your torso up so that upper body made up letter V with hips. Come back slowly to the starting position.

Tip: To make the exercise easier, put your feet on something. In another situation, we would call it’s a fraud but you are doing an exercise with extra weight, so it’s excusable.

Russian twisting with weight

Sit on the floor, legs straight in front of you, on outstretched arms keep a sandbag in front of you. Quickly rotate the housing left-right, while shifting the sandbag in different directions.

Tip: Do not move your shoulders and buttocks muscles to isolate the abs muscles as much as possible. In this way, the core muscles will work even harder to quench the momentum from transferring the bag.

The secret to the perfect press