Anatomic Abdominal Bench

The Anatomic Abdominal Bench also known as Abs Bench is a training tool used to exercise the abdominal. The abdominal Bench has an adjustable rate of declination that allows you to raise and lower the bench and also change the muscle strain to different targeted areas of the abdominals. The Anatomic Abdominal Bench makes you able to work seriously on the abdominal muscles.

Muscle of Development

The Abs Bench is used to strengthen the abdominal muscles. Also the muscles of the lower back and oblique are worked on to lesser degree during the abdominal exercise.

Appearance and Dimension of Anatomic abdominal bench

The Abs Bench is made up of an adjustable Bench and a two bar foot with leg restraints at the top of the end of the declined bench. The Anatomic Abdominal Bench has a dimension of 50cm x 110cm x 90cm

Precautions and technique

The main function of the Anatomic Abdominal Bench is the abs curl. When performing this exercise, place your back flat on the decline bench with your leg placed at the higher end of the bench. Make sure your body is firmly held in between the two foot and leg restraint padded bar at the top.

The abdominal exercise is similar to sit up, instead of proceeding to full sit up, you only stop less than half way up. The right distance to travel when exercising the abdominal muscle is 30 degree. Also when you lay flat on your back, make sure, you should use your abdominal muscle to lift your torso off the bench to a position that is half way lesser to a sit up position. As you lift your torso off the bench, inhale and when returning it back to the bench exhale. Breathing properly while using the Anatomic Abdominal Bench is important as it helps develops the abdominal muscles.

Also you can also injure your self when using the Abs Bench, especially the muscles of the back. Maintaining good form is very important in order for the strain of the muscles to be targeted without injuring your back.

Many health professional do not recommend you carry out a full sit up when using the Abs Bench, because it is an inefficient exercise and the abs are worked only for the first 30 degree of the upwards range motion while the rest of the way upwards uses other muscles instead of the abdominal muscle.

Also, when performing the sit up, make sure you maintain a straight back, but as you get tired, your back will arch. If you carry out the sit up with an arch back, it will cause strain in your back and this should be avoided. Do not place your hand behind your neck when performing the sit up as it will increase the chances of arching your back

Variations in technique

Also the Anatomic Abdominal Bench can be varied to work on other muscles on the body. Performing a twisting crunch at the end of range of motion will increase muscle strain across the abdominal and the oblique muscle. The adjustable level of declination provides room for variation; you can increase the difficulty, and vary your focus on different areas of your abdominal by changing the angle of declination. Also you can increase the intensity of the crunch by grasping a weight plate on your chest as you perform the exercise

Benefits

The Anatomic Abdominal Bench is a very useful training used for building the core torso strength which necessary for a healthy and balanced physique. Also it helps develops the muscles of the abdominal. The Abs is a great training tool that does not require a large space to set up.

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Abdominal Crunch Bench

The Abdominal Crunch Bench is used to strengthen the abdominal muscles work outs. It is used to develop the abdominal and oblique muscles. The Abdominal Crunch Bench helps you maintain proper form in order that you can maximize the work out on your abdominal muscles, therefore it reduces injury or back strain.

Muscles of Development

The Abdominal Crunch Bench is used to develop the rectus abdominal muscles. They are the classic “six pack” muscles prized greatly by weight training enthusiasts. The Crunch Bench also work on the lower back, and variation in the crunches works the oblique, or side abdominal muscle.

Appearance and Dimensions of the abdominal crunch bench

The Abdominal Crunch Bench is made of a padded bench with two bars at one end that supports a two footed braced platforms. The ergonomically curve nature of the bench enables you to maximize correct form as you exercise with the bench. The Abdominal Crunch Bench has a dimension of 60cm x 80cm x 130cm. The compact nature of the bench makes it fit easily into a small gym or home.

Precautions and correct technique

Though the Crunch Bench is ergonomically designed to help you maintain the right form while exercising, you have to position your leg up, this isolates further and work the main abdominal muscles. Place your back on the bench, with you feet placed on the two foot platforms. The small part of your back should place over the ergonomic hump near the front of the wide bench.

Then use your abdominal muscle to pull your torso off the bench. Make sure you are exhaling as you lift your body and continue lifting until you are 30 degree to a full erect sitting position. When at the top of range of motion, hold on for 2 seconds, and then inhale as you lower down to the bench. Repeat the exercise until failure.

Most expert do not recommend full sit up to be carried out, since it is not effective way of exercising the abdominal. When doing a full sit up, the abs is only used for the first 30 degree of the range of motion, while the other muscles completes the finishing of pulling your torso to full sitting position. Therefore the Abdominal Crunch Bench is used in working the abs muscles its entire range of motion, it is considered more efficient.

Also when performing the full sit up, ensure that your back stays straight and rigid through out the whole range of motion. As you get tired when performing this exercise your back will arch, which causes strain or injury, therefore do not place hand behind your neck, it is more likely to cause your back to arch and increases your risk to injury.

Variation in technique

The abdominal Crunch can also be used to perform twisting crunches, as well as standard vertical crunch. Performing the twist crunch with the Crunch Bench requires you twist your torso to alternating sides at the top of range of motion.

By twisting you work your oblique (side abdominal muscles). Also, by grasping a weight plate across your chest as you complete the crunch makes the exercise difficult and is a good way to further develop the abdominal muscles.

Benefits

The Abdominal Crunch Bench helps you maintain a good form as well as focus your technique, it also develops and strengthen the abdominal muscles. The equipment is of great value and fit easily into small gym or homes.

Fitness Equipment

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Roman Chair

The Roman Chair is a gym training tool used for strengthening the torso muscle, mainly the lower back and abdominal muscles. Also, the Roman Chair is used for strengthening the back, it helps reduce and manage serious back pain. The Roman Chair is a tool recommended by doctors to any one with back pain; it also allows a fuller range of motion, as well as a better muscle targeted exercise because the chair allows for hyperextension.

The Roman Chair can be adjusted to fit a wide range of body sizes and the angle of declination of the Roman Chair can be adjusted to make it possible for the chair to be used for more tasking exercises as the angle gets steeper.

Muscle of Development with Roman Chair

The Roman Chair is used to work on the lower back muscles, the abdominal muscles, the hamstrings and the glutes are good target when performing different exercise with the Roman Chair. Though it is used mainly for back hyperextension, therefore it is a great lower back muscle building exercise equipment and doctors recommend the Roman Chair to anyone having back pain.

When carrying out the back hyperextension, your stomach lays on the declined bench with your upper legs, and the back of your knee holds you tightly in place behind the leg restraints. With this exercise you use your trunk muscles to lift your torso up the bench as high as you in the air, and gently lower it down again. This is targeted for the back muscle; it is a great torso work out.

Appearance and dimension of the Roman Chair exercise bench

The Roman Chair is made of a decline adjustable bench, with a leg restraint behind the higher end of the bench. It has a dimension of 50cm x 80cm x 40 cm. Though the Roman Chair is small in size it is made of heavy gauge steel for strength and durability, also it is one of the adjustable gym equipment.

Precaution and technique

The Roman Chair mainly is used to perform the back hyperextension. When carrying out this exercise, place the back of your legs near the hamstrings under the leg restraints, with your torso lying face down on the declined bench. Also use your leg to hold yourself in position, and use your trunk muscles to raise your torso off the bench as high in the air it can go.

At the top pause for a moment and return to the bench, repeat the exercises as many as you can. This exercise helps to strengthen the lower back muscles, also as you raise your torso up make sure your, you exhale and inhale as you come down. Breathing correctly helps accentuates the development of the abdominals. Also the declined bench of the Roman Chair can also be used for sit up and abdominals crunches. When carrying out these exercises, place your back on the bench, and hold your ankles under the foot restraints. When doing the sit up, allow your abdominal muscle pull you from the decline position to a full sitting up position. When rising to the sitting position exhale and inhale as you return to the declined lying position and repeat as many as you can. Also when carrying out the declined crunch your back should be placed on the bench with your ankles held onto to the foot restraints, then use your abs to pull you a half sit up position and remain in this position for a count of two. As you return to the bench inhale, and do it as many times as you can.

Though, the Roman Chair helps prevent injury with strong torso muscles as well as reducing chronic back pain. When carrying out any exercise using the Roman Chair ensure that you perform the exercise correctly in order not to injure yourself. Performing the sit up exercise has the highest risk of sustaining injuring, therefore many health experts prefer the exercise is not perform at all because it is an inefficient abdominal target. The more focus exercise is the crunch and leg lift abs exercises and they more efficient.

When doing sit up make sure your hand is not behind your neck as you carry out the exercise. Sit up is safe carrying out if you can keep your back straight through out the movement. Though as the muscles becomes tired the back aches and puts strain on the back. Placing your hand behind the neck increases the pain on the back and should be avoided. The abdominal crunch is a more targeted and effective exercises for abdominal strength development.

Variation in technique

The Roman Chair can be used to perform various exercises when it is varied. The back hyperextension exercise combines a twisting motion to the end of the movement. As you reach the top of the range of motion, as you twist, the strain on the muscles, and the side of the back increases. The exercise could be made more difficult by advanced lifters who add weight to the back hyperextension.

Benefits of Roman Chair

The number of people suffering from chronic back pains is numerous and medical reports have shown that a lot of pain can reduced through exercise that strengthen the core torso and back muscles. This is one the great importance of the Roman Chair. Also, it is an effective gym equipment used in targeting muscle strain on the lower back, glutes, hamstrings, and abdominal muscles.

Fitness Equipment

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