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help a brotha out. I do crunches, but I would like a little more for my abs. I would like them to be a little bigger than what they are right now. particularly the upper abs
weighted ab exercises
- Thread starter the People's Champ
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try this
I don't even know the name, let's call it the Front Pulley Pulldown... Basically it's like a triceps push-down but with your arms straight.
Here is how it goes:
Stand in front of the pulley station about 2 feet away, grab the bar, keep your arms straight and pull the weight down in a semi-circular movement. Contract your abs forcefully and pause for 3 second pressing the bar against your lower thighs.(you'll feel your abs turn into a steel armor if you used enough weight!!!) If it wasn't challenging enough, add weight. Go for 4-5 sets of 8-10 once or twice a week. This Ex recruits the abs in a more natural way, to maintain correct posture. (It's not very natural to try folding your back like you would in a sit up when you come to think about it...) Try it , If you want to have bigger, stronger abs.
I don't even know the name, let's call it the Front Pulley Pulldown... Basically it's like a triceps push-down but with your arms straight.
Here is how it goes:
Stand in front of the pulley station about 2 feet away, grab the bar, keep your arms straight and pull the weight down in a semi-circular movement. Contract your abs forcefully and pause for 3 second pressing the bar against your lower thighs.(you'll feel your abs turn into a steel armor if you used enough weight!!!) If it wasn't challenging enough, add weight. Go for 4-5 sets of 8-10 once or twice a week. This Ex recruits the abs in a more natural way, to maintain correct posture. (It's not very natural to try folding your back like you would in a sit up when you come to think about it...) Try it , If you want to have bigger, stronger abs.
Norman Bates
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Ever considered doing cable crunches?
the People's Champ
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Norman Bates said:Ever considered doing cable crunches?
I have. this was the ONLY weighted ab exercise I could think of. will try that today
Try this one, this is the only ab exercise I've done for a couple of years now, and it totally transformed my abs
Start on a decline bench, slowly lower yourself until your around halfway down, to the point where you feel the most resistance. Hold that for a slow count of 5, then slowly bring yourself back up. That's one rep, aim for say 5 sets of 5 reps, to start, once you can do that, either add more reps or start to add weight. My abs now stick out to the point where I can see them pretty well even when carrying a lot of bodyfat. This was taught to me by a nationally ranked powerlifter, as a means of strengthening my abs to improve my squat, so it has that benefit as well as building wicked looking abs
Start on a decline bench, slowly lower yourself until your around halfway down, to the point where you feel the most resistance. Hold that for a slow count of 5, then slowly bring yourself back up. That's one rep, aim for say 5 sets of 5 reps, to start, once you can do that, either add more reps or start to add weight. My abs now stick out to the point where I can see them pretty well even when carrying a lot of bodyfat. This was taught to me by a nationally ranked powerlifter, as a means of strengthening my abs to improve my squat, so it has that benefit as well as building wicked looking abs
Do them standing...
B True
B True
Y_lifter
New member
I see guys doing something all the time and tried it. Damn !
You need an 8-10 Lb Medicine Ball and an Incline Slant situp board with the leg hooks.
Start in the sat up position on the bench and have someone standing in front of the bench toss you the Ball.
As you catch it you fall backwards with the balls weight .
Keep the ball from hitting your chest by using your arms to catch it
Coming up as if sitting up, you toss the ball back to them.
Try doing them straight on then alternate with the ball being tossed to either side for the obliques.
You need an 8-10 Lb Medicine Ball and an Incline Slant situp board with the leg hooks.
Start in the sat up position on the bench and have someone standing in front of the bench toss you the Ball.
As you catch it you fall backwards with the balls weight .
Keep the ball from hitting your chest by using your arms to catch it
Coming up as if sitting up, you toss the ball back to them.
Try doing them straight on then alternate with the ball being tossed to either side for the obliques.
the People's Champ
New member
Needsize-I remember youposting that exercise a while back. thanks for posting it again. btw, nice avatar.
Y-lifter- sounds like a good idea. my abs cringed when I read your post. thanks for the ideas
Y-lifter- sounds like a good idea. my abs cringed when I read your post. thanks for the ideas
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