So what's the king of Abdominal exercises?

[Merc009]

arms-bench
back-deadlift
legs-squats
abs-????

[Blacklabel3]

rollouts

[AmazinJason]

I never knew bench press was the king of arms.

[DCSpartan]

diet.

[JamesPhoenix]

diet.

titcr

[Vigilante_Inc]

arms-bench
back-deadlift
legs-squats
abs-????

Biceps - barbell curls
Triceps - close grip bench/dips
lats - barbell rows
traps -barbell shrugs
delts - OHP
Chest - incline bench/dips
P Chain - Goodmornings/DL
quads, hammys, hips, glutes - squats
calves - calf raises
forearms - plate pinches and DL's
ABS - HEAVY SQUATS!

FIXED!

[GeneralSerpant]

stomach punches.

[SquatTilYouDrop]

All the old skool body builders did weighted ab crunches.

Guess they were wrong.

[Blacklabel3]

Biceps - barbell curls
Triceps - close grip bench/dips
lats - barbell rows
traps -barbell shrugs
delts - OHP
Chest - incline bench/dips
P Chain - Goodmornings/DL
quads, hammys, hips, glutes - squats
calves - calf raises
forearms - plate pinches and DL's
ABS - HEAVY SQUATS!

FIXED!

Since when are hammies and glutes not part of the lower posterior chain?
Front squats work the abs more than regular squats.
Flat bench press works the chest more than incline bench press.

You didn't fix anything. You just made it wrong in a different way. Congrats.

[Vigilante_Inc]

Since when are hammies and glutes not part of the lower posterior chain?
Front squats work the abs more than regular squats.
Flat bench press works the chest more than incline bench press.

You didn't fix anything. You just made it wrong in a different way. Congrats.

Glutes and Hammies are apart of the the P-chain but I went ahead and lumped them in with squats too. Anything that helps your squat is going to help your p chain, anything that helps your deads is going to help your pchain anything that helps your pchain is going to help your squats and DL's

A combination of dips and incline press will be better than flat bench press anyday.

LAWYERED!

I intentionally allowed for some overlap in my set of lifts. If I had to choose only the lifts on my list I could contruct a very strong and impressive balanced physique.


And front squats may work the abs more but usually the lighter load that one must use make their advantage megligible if not a slight hinderance. Front Squats are going to be more quad dominant and usually require a much lighter load. I tend to think heavier is better in this situation. I dont know too many people with 500lb plus squats with weak cores.... just sayin

[keys_10]

The exercise that works best for you as an individual.

[maiseu]

plain old crunches, the trick is to do them slow, hold at the top for a few secs and to exhale as much air out of your lungs on the way up, allows you to contract your abs a lot more.

[Noviceplus]

Technically, the bicycle crunch works the the abs the most, but I'll second:

The exercise that works best for you as an individual.

[Merc009]

I refuse to believe crunches are the best... they're easy as fawk. Nothing easy is worth it

[maiseu]

I refuse to believe crunches are the best... they're easy as fawk. Nothing easy is worth it

haha. try doing a single crunch in a 10 second timeframe, that would be one rep, hold at the top, exhale as much air out of your lungs and squeeze and hold your abs as hard as you can for 4-5 seconds then go back down. I do 12, and have trained people before, that have seen tremendous results. I never got the point of people doing 500 crunches. It all comes down to how you approach a crunch. You don't go all the way up and you don't keep your back straight, I feel bad for people wasting their time doing a 100 crunches as fast at they can without ever feeling the right burn. I was abs obsessed until I got mine to a point where you can put a dime in between my abs and it would stay there, now I'm all about size, but this is merely just my opinion, take it with a grain of salt as you would anyone else's.
But yeah, that was a pretty close-minded comment you made there about crunches being easy, bench press is easy too with ****ty form and no plates.

[SuppFiend]

Woodchoppers
Hanging Leg raises (make sure your chin is even with the pull up bar)
Over Head Squats (i just use a 45lb plate, good for obliques)
Planks
idk man theres a ****ton

[MarkH86]

sit-ups.

[keys_10]

I refuse to believe crunches are the best... they're easy as fawk. Nothing easy is worth it

I'd guess he's reffering to an EMG study.

[SquatTilYouDrop]

I refuse to believe crunches are the best... they're easy as fawk. Nothing easy is worth it

If you're doing them correctly than weight them and add more resistance. There is no more "direct" exercise into the abs than crunches are.

But my guess is you're doing them wrong. Many people mistakenly use their stronger hip flexers thinking their abs are doing the work. Then they claim crunches are not effective and/or are too easy.

In any event, add resistance incrementally to crunches just like any other exercise you perform on a regular basis.

[CaseyofDoom]

I'd guess he's reffering to an EMG study.

I seriously doubt that. Bench for arms? lmao

[Merc009]

I seriously doubt that. Bench for arms? lmao

tell me another exercise where you can lift more than your bench press because I want to learn it

[Snellvillian]

weighted crunches/situps for people who want to work their abs directly. Add in heavy squats and deadlifts and your core will be monstrous.

[Proposturalized]

tell me another exercise where you can lift more than your bench press because I want to learn it

More weight =/= direct muscle activation

Does bench press work your biceps more than straight bar bicep curls?

[SquatTilYouDrop]

More weight =/= direct muscle activation

Does bench press work your biceps more than straight bar bicep curls?

Another example.....Do squats work your calves more than calve raises do?


Priceless BB.com logic. It's far better to do exercises around a particular muscle to make it better than directly work that muscle.

[kanis999]

Crunches. L2 not use hip flexors and you have amazing isolation.

[TigerStealth]

decline crunches are my favorite -- classic and it hits the entire abs. start w/ 5 x 15 bw, then add 10 lb plate when you get stronger

[Tyciol]

All the old skool body builders did weighted ab crunches. Guess they were wrong.

Yeah those idiots, they can't compare to the swole rectus abdominises of the planking generation.

I refuse to believe crunches are the best... they're easy as fawk. Nothing easy is worth it

Add weight to them if they're easy. They become hard. Much like any movement.

One the other hand, movements like bicycle crunches which get all the scientists wanking, how do you weight them?

weighted crunches/situps for people who want to work their abs directly. Add in heavy squats and deadlifts and your core will be monstrous.

I gotta see me those EMG studies on core activation in bent-forward moves like back squats and deadlifts. I understand the erector spinae, but everything else...

Crunches. L2 not use hip flexors and you have amazing isolation.

Hm, since the psoas working together can flex the lumbar spine (or so I read) do you believe in pre-flexing the hips to shorten them so they don't help?

[jorairdan]

my favorite ab workout is hanging windshield wipers. you basically hang from a bar, lift your legs up, and swing them from side-to-side in a circular (half) motion. when i do these, my abs feel destroyed for a solid 2-3 days. no other ab exercise comes close to having this effect on me.

[DavidJohnston48]

Full body workouts and exercise variation. You can do exercises like hydraulics and burpees to get the core going.

Deadlifts are obviously great for engaging the core, as well as other muscles, and because of the calories required will hlep to burn fat.

There are loads of exercises that are great for abs - supersetting with many different core exercises as part of a functional strength routine is great to build the abs.

[GreenWave1]

Crunches. L2 not use hip flexors and you have amazing isolation.

Janda crunches remove the hip flexors.