More
Abdominal Exercises
Bicycle Kicks
Combo
Crunch
Decline
Sit-Ups
Decline Twists
Straight Arm Sit-Ups
Hanging Leg Raises
Lying Leg Raises
Swiss Ball Crunch
Inverted Crunch
Weighted Leg Crunch
Ab Roll |
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STRAIGHT
ARM
DECLINE SIT-UPS
Purpose:
Straight Arm Decline Sit-Ups (weighted) are The abdominal
exercise. After years of experimentation I finally found a workout
for the abdominals which is unmatched. On top of the results
you see in your abs, this also works the shoulders and the back.
Muscles Involved:
Abdominals
Arms
Lower Back
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The
starting position, shown here, can be difficult to arrive
at. I advise getting set up on the adjustable decline bench
and having someone hand you the weight. This is similar to
the starting position of the Decline
Sit-Ups, but your arms are now extended upward. Start
with the weight held out in front of you as shown here. |
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Now
descend very slowly with the weight still extended in front
of you. This is the negative portion of this lift and is every
bit as important as the thrust upward. At this point you are
using your abs to stabilize your entire body, including the
extra weight you are holding. Shown here is the midpoint of
the exercise. |
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At
the bottom of this lift, allow yourself to completely rest
your back onto the bench. The time elapsed from step 1 up
to this point should be a minimum of 5 seconds. By lowering
yourself slowly your work the abs a great deal.
Additional: Another movement you can complete
which is not shown here, but coming soon, is to extend the
weight behind/above your head. This is done by keeping your
arms completely straight the entire time, holding the weight,
allow the weight to fall backwards, slowly to a position
above the top of your head, or very near to the floor. This
is excellent to get a good stretch on your abs as it also
works your shoulders. Before completing the final step,
return the weight to above your face as shown here. Use
caution.
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Now
from step 3, return to this form, or the starting position,
remembering to keep your elbows locked and arms straight
while raising yourself and the weight towards the ceiling.
You have just completed one rep. In the pictures shown here
I am using a 45 lb. plate which is not recommended unless
you are a more advanced lifter. Go with a 10 lb. weight
until you feel more comfortable with the exercise.
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