In this article we will look at the best exercises for the abdominal muscles on the horizontal bar and bench using rubber loops and more. But before we look at the exercises, we need to talk a little about the features of abdominal muscle training.
The abdominal muscles can be divided into three parts: the muscles of the upper and lower abdomen, as well as the oblique muscles. It is impossible to train each region separately, because The abdominal muscles work entirely in almost any exercise. Simply put, you won’t be able to pump up the cubes you need separately, but it’s still possible to accentuate the load with the right technique and concentration.
For example, the upper abs are pumped better when the movement is performed by the upper body, relative to the static legs.
And the lower part of the abs is pumped better when the movement is made by the legs and pelvis, relative to the upper body.
Also, without a small percentage of subcutaneous fat, you won’t get the coveted abs. Therefore, first of all, you need to adhere to a balanced diet and monitor the amount of food you consume. Once you go into a calorie deficit, you will lose weight by increasing your activity and reducing your caloric intake. You can find more detailed information in the article “Nutrition for drying the body (without losing muscle).”
To make your waist narrower, you need to perform the following exercises: vacuum, various twists and turns of the torso, as well as planks. Do not train the obliques with heavy weights, because... in this case, you risk making your waist even wider. And in order for fat to disappear faster, you need to train intensively, for this you can use HIT (high-intensity training), and also try to run and move more during the day, i.e. increase household activity.
If you have a small percentage of subcutaneous fat and you want to build up your abdominal muscles, i.e. to make them more convex, then you need to work in the standard hypertrophy mode of 8-12 repetitions. That is, the intensity is important here, not the number of repetitions. You also need to perform heavy so-called basic exercises. If the exercise is very easy for you, then you can perform it using additional weights. Now let's look at the exercises.
Why you should try exercises on the horizontal bar
This type of training provides a complex load on a muscle group. During classes, both the muscles of the upper and lower abs are constantly involved. The effectiveness lies in the fact that the load on the abs depends on the person’s body weight, respectively, the greater the weight, the more difficult it is to perform the exercises.
The main difficulty is that during exercise the load falls on the arms. Injuries are common under heavy loads, so it is important to warm up before each session to avoid damaging a muscle or joint.
Several advantages of the horizontal bar, relatively expensive exercise equipment, can be noted:
- Availability
- The muscles of the arms, back and abs are involved
- Promotes rapid muscle hypertrophy
Advantages of the crossbar
The horizontal bar is one of those projectiles that are distinguished by their accessibility. The courtyard, stadium, sports and gyms are equipped with it. Even for those who have limited space in their apartment, it is possible to use the compact version in the doorway to always stay in shape.
The benefits of pull-ups on the horizontal bar
Training on the horizontal bar with the correct technique will increase your strength and get in shape. To achieve the desired effect, i.e. To lose the required amount of kilograms, you will also have to maintain an optimal diet so that the required amount of nutrients enters the body. Exercises in the form of different variations will strengthen the back muscles and benefit the spine, because with their help you can improve your posture. Muscles that benefit from using a horizontal bar:
- latissimus dorsi muscles;
- biceps brachii muscles;
- shoulder;
- brachioradial;
- small and large round;
- deltoid;
- infraspinatus;
- large diamond-shaped;
- muscles that lift the scapulae;
- toothed;
- trapezoidal;
- small pectorals;
- long heads of triceps.
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Unlike other exercises, the load during exercise on the horizontal bar is much higher. This is achieved due to the large amplitude of each movement. Since the load on the back muscles is quite large, such exercises help the body actively grow and stretch, which is certainly a plus, especially for those who are not tall.
We offer a quick selection of the most effective exercises in the Fortress channel demonstration:
We will analyze many of these exercises in detail below.
Exercises for the upper abs
There are also many good exercises for focusing on the upper abs, but we will look at three of them. Perhaps one of the best exercises is prayer. It can be performed either standing or kneeling. In order for the abdominal muscles to work, you need to bend your torso, but if the exercise is performed with a straight back, then the iliopsoas muscle will work more.
If you don’t have an expander at hand, you can lift your body to the bar while hanging on your feet. Here you can also use various suitable equipment to increase the load.
The last good option here is seated crunches with an expander. Thanks to the rubber band, the exercise becomes more difficult to perform, but the effectiveness increases significantly.
Exercises on the horizontal bar for the press
The proposed techniques are presented in order of progression of the required level of training.
Hanging Leg Raises
This is a popular abdominal exercise on the horizontal bar. When performing it, you use both the lateral and rectus abdominal muscles, loading them to the maximum. The mechanism for performing hanging leg raises is quite simple: hang on the bar and raise your legs until they are parallel to the floor.
As soon as it is achieved, increase the level, try to reach your chest with your knees. To make it easier, you can raise your legs bent at the knees.
Execution technique . Using a wide or medium grip, grab the bar of the horizontal bar. Initially straighten your legs, and then raise them so that a right angle is formed between them and the body. Slowly return to the starting position.
Hanging Knee Raise
We perform the exercise 12 to 15 times per approach, after which we need to move on to the next exercise.
Exercise technique
Pulling your chest to the bar is a very effective exercise. To get maximum training results, all movements need to be worked out very quickly. The technique for performing the Chest To Bar Pull-up exercise is as follows:
- Jump onto the bar. The grip should not be very wide, slightly wider than shoulder width.
- Keep your torso straight and, using the swing of your legs and whole body, pull your chest up towards the bar.
- Do maximum reps.
Despite the fact that the target load on the back and triceps muscles is less than in conventional pull-ups, the athlete’s joints and tendons are actively involved in this exercise, so warm up very well before training to avoid injuring them.
Since CrossFit is considered an intense type of training, this particular option for performing pull-ups is considered more suitable. Thanks to specific jerking movements, the athlete can perform large numbers of repetitions much faster. At international crossfit competitions, many athletes do pull-ups this way.
Despite several positive aspects, the Chest To Bar Pull-up exercise should not be performed by beginner athletes who do not yet know how to do a normal pull-up in a standard way. This can put a beginner at risk of injury.
Abdominal exercises on the horizontal bar are quite complex in technique, especially for a beginner. Below they are arranged in order of complexity.
You can perform pull-ups on the horizontal bar either daily or a couple of times a week. There is no need to perform them to the point of exhaustion; a load of 70 percent is optimal. Performing 7-8 pull-ups helps develop muscle strength, and subsequent repetitions of the exercise are aimed at developing endurance. When and how to increase the number of pull-ups on the horizontal bar is decided individually during the training process.
Before you start doing pull-ups, it’s a good idea to do some warm-up exercises, such as push-ups. The pull-up program depends on what you want to achieve: develop arm strength or increase muscle mass.
The pull-up technique on the horizontal bar looks like this:
- Hang on the horizontal bar, choosing the width and grip method you need.
- Make an upward movement while exhaling. The movement should be carried out due to the movement of the shoulder blades. There is no need to try to pull yourself up with the strength of your biceps, since the latissimus dorsi is a much stronger muscle group. The same applies to various jerking movements of the pelvis and legs - this is not permissible in the classic version of pull-ups. Try to focus on the position of your elbows. You should “press” them down as you lift your body - this will maximize the load on the latissimus dorsi muscles.
- The movement is best performed in full amplitude. At the top point, the chin should be located above the level of the horizontal bar, and the elbows should be practically pressed against the body.
- Slowly lower yourself down while inhaling. The descent in time must be equal to the ascent. At the bottom point, fully straighten your arms and relax your back muscles. pause for one second, then perform another repetition.
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To make the workout more challenging, raise your legs until they contact the bar. With this version you also work your lower back significantly. Do up to 3-5 approaches or in a circuit training format.
Many beginning bodybuilders struggle with hanging leg raises due to poor physical fitness. Also, beginners can rarely boast of perfect technique. If this is your case, no problem. Even the toughest athlete in your gym or sports field was no different from you when he first started training.
Instead of hanging leg raises, try lighter exercise options: leg raises on a bench, on parallel bars or in a machine.
Raising bent legs in the simulator
Special technique. Bend your knees and lift them to chest level. From this position, slowly straighten them until they are parallel to the floor. Then, bend your legs again, press them to your chest, and lower them. A little persistence - and soon you will be able to lift your straight legs from the starting position.
Alternate knee raises
A similar exercise, only the knees are raised alternately. The main load falls on the oblique muscles.
Execution technique . Take the correct position in the ab rack. As you exhale, raise your knees to your chest. As you inhale, slowly return to the starting position.
Alternate hanging knee raises
Perform repetitions from 12 to 15 times with each knee to get the expected result.
Exercise “Corner” for holding
Another exercise that allows you to pump up your abs on the horizontal bar. It is performed in a similar way to hanging leg raises, but, nevertheless, is slightly different. When you raise your legs to parallel with the floor, lock them in this position.
The longer you can hold on, the more you will load your abdominal muscles, and the better the result will be.
Under no circumstances allow sudden jerks and gradually increase the number of sets! When doing the corner no longer causes you difficulties, you can complicate this abdominal exercise on the horizontal bar and begin to pull yourself up, additionally working the arm muscles.
“Scissors” on the horizontal bar from the corner
Continuing the corner technique, this name speaks for itself. While remaining hanging, you need to take turns raising your legs without stopping. When done correctly, your knees should meet halfway. Repeat 25-30 times per approach.
Corner pull-ups
This is rumored to be Bruce Lee's favorite exercise on the abdominal bar. Hanging on the horizontal bar, bend your legs to a comfortable angle; ideally, your legs should be parallel to the floor. Start by pulling up to eye level, then to your chest and gradually you can easily reach your chin.
Corner pull-ups
Gradually release your legs only when you feel a strong burning sensation in the tense muscles. Do not help yourself by rocking or using your back muscles; all the work should be on your abdominal muscles.
To achieve the best effect, you need to do three sets of 8-10 lifts each.
Wipers
Starting from a straight hang, you need to raise your legs so that your ankles are higher than the bar. In this position, you need to alternately turn left and right. The exercise must be performed with a deeper rotation.
Lifting the body on the horizontal bar
To work out your oblique abdominal muscles well, do crunches.
To do this, while hanging on the horizontal bar, raise your bent legs, but not in front of you, as during all previous exercises, but move them alternately to the left and to the right. Having caught your feet on the horizontal bar, you need to perform twists as high as possible to give the necessary load. Then a smooth descent to the starting position. It is necessary to lower the body as smoothly as possible in order to obtain sufficient stress on the abdominal muscles.
To add emphasis on the obliques to this exercise, you need to perform lateral crunches.
Lateral crunches on the horizontal bar
To work your obliques well, do side crunches. To do this, while hanging on the horizontal bar, raise your bent legs, but not in front of you, as during all previous exercises, but move them alternately to the left and to the right.
Raising the pelvis in full trajectory
The exercise is based on lateral crunches from a standard hang. You need to alternately twist left and right. It is important that the movement ends with lifting the pelvis, thereby engaging the upper muscles.
Increasing difficulty
Another option to influence performance is to take care of additional weights. You can purchase special equipment or use “folk” methods, for example, putting a backpack with heavy things on your back.
But don't forget about your safety! Gradually increase the load and securely support the additional weight.
You can pump up your abs not only on the horizontal bar, but also in combination with other exercises, for example, remember the well-known body lifts from a lying position (Sitaps).
Oblique exercises
As for the oblique muscles, I wouldn’t train them too much, because... if these muscles increase, your waist width will also increase. This will especially look ridiculous in the case of narrow shoulders, but we will still consider three effective exercises.
The first exercise is the so-called “wipers”. Not every athlete can perform it, especially with the correct technique. Here you need to turn the body to the sides while maintaining a static load on the press itself. You can also use additional equipment.
The second exercise is somewhat similar to the previous one, but it is a little easier to perform. To make it more challenging, use rubber bands to increase the intensity.
And the last exercise is lateral crunches on the horizontal bar. At first glance, it may seem that it is completely ineffective, but if you perform it with the correct technique and also additionally contract the muscles using neuromuscular connections, then you will feel pain in the muscles already on the first approach.
Features of abdominal muscle training
When performing various crunches, many people deliberately keep their back straight. In this case, only a partial load occurs (the result is not twisting, but lifting of the body), because The load is stolen by the lower back and the lumboiliac muscle! Therefore, from the dynamic load on the press we obtain static, i.e. crunches turn into regular body lifts.
It is also not recommended to put your hands behind your head, because... Lordosis appears and the load on the lower back increases, so beginners with weak core muscles are not recommended to perform such twists.
If you have problems with the cervical spine, you can perform twisting with a towel to stabilize and fix the cervical spine in order to reduce the load.
Well, that’s all, choose the most suitable exercises for yourself from one to three and train your abs 1 to 3 times a week, rest between sets for a minute and remember the low percentage of subcutaneous fat and then your abs will definitely show themselves!
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Pump up your abs on the horizontal bar
Superset – 4 times
Hanging Knee Raises
- 4 sets of 12-15 reps
- Body Part: Press Equipment: No
Lateral Hanging Knee Raise
- 4 sets of 8-10 reps
- Body Part: Press Equipment: No
Triset - 2 times
Alternate hanging knee raises
- 2 sets of 10 reps
- Body part: Press Equipment: Body weight
Corner pull-ups
- 2 sets of 10 reps
- Body Part: Lat Equipment: Bodyweight
Twisting (crunches)
- 2 sets of 25 reps
- Body Part: Press Equipment: No
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And in conclusion, we offer a bonus training program from Igor Voitenko:
- Superset 1: Leg raises + Straight knees. 3 supersets, 60 seconds rest
- Superset 2: Circuit raises + Lateral knees, 3 supersets, 60 seconds rest
Rest
Since many novice athletes completely forget about rest, it’s worth talking about it separately. Don't deprive your muscles of the opportunity to recover after training. Overload will not only not lead to the desired effect, but can also undermine your health.
Therefore, they should not be allowed. Be sure to take into account rest in your training program; you cannot exercise every free minute of your time. If you have not trained before, start exercising 2 days a week (once every 3 days for about 30 minutes), then you can gradually add more time.
Between sets, do not neglect a short break, but make sure that its duration does not exceed 5 minutes. The optimal time to rest in this case is 2 minutes. If you take too long a break, blood will drain and your training performance will seriously decline because... the muscles will have time to return to their normal state.
