How to use…
The Core Bench Station (#10)
The Core Bench Station consists of two benches set about 30 inches apart. They can be used singularly or together in a variety of movements for the entire body: step ups for glutes (not shown here but elsewhere), push ups for the pecs, curl ups (standard or reverse) for the abs, and much more. Let your imagination run wild. Spotted recently: old men playing chess.
How-to Animations:
The how-to animations below provide snippets of exercises demonstrating proper form, posture and positioning.
1. Push up
Notes:
Here is an effective push up performed with both benches. This variation on a push up offers an exceptional range of motion at the shoulders while making it a little easier to perform than a traditional ground-based push up.
Muscles used:
Shoulders – anterior deltoids, medial deltoids
Chest – pectoralis major
Arms – triceps
Anterior mid section – abdominals, external obliques as stabilizers
Posterior mid section – erector spinae as stabilizers
Lower body – gluteals, quadriceps as stabilizers
Difficulty:
2. Push up, advanced
Notes:
By placing your feet on the benches, you now have ample room for low, deep push ups. The added depth of travel adds to the work performed by the active upper body muscles, as well as the mid-section stabilizers. The resistance on the upper body pushing muscles is increased when your body is horizontal or below (decline).
Muscles used:
Shoulders – anterior deltoids, medial deltoids
Chest – pectoralis major
Arms – triceps
Anterior mid section – abdominals, external obliques as stabilizers
Posterior mid section – erector spinae as stabilizers
Lower body – gluteals, quadriceps as stabilizers
Difficulty:
3. Curl up
Notes:
To add leverage; that is, to make the exercise easier hook your toes under the handles. You can also extend your legs broadening your base with the same effect as hooking your toes: it makes it easier to curl your spine off the ground. To make this exercise harder, don’t hook your toes AND move your butt closer to you feet, bending the knees more.
Muscles used:
Anterior mid section – hip flexor group as prime movers; abdominals, external obliques as stabilizers
Difficulty:
4. Curl up, advanced
Notes:
What makes this version of the curl up more advanced? The range of motion is increased: the upper body moves a greater distance off the bench. Reaching up with the arms adds coordination and a bit of challenge. The ultimate progression of this style of curl up would be holding a med ball with your hands and launching it skyward as you curl up.
Muscles used:
Anterior mid section – hip flexor group as prime movers; abdominals, external obliques as stabilizers
Difficulty:
5. Reverse curl up
Notes:
The reverse curl up, where the hands provide the anchor, is a great option to the curl up versions above. In this version the legs are kept from extending fully to minimize the load on the stabilizers of the mid section. You can see from the animation how much the abdominals and obliques are working to close the hip and curl the spine.
Muscles used:
Anterior mid section – hip flexor group as prime movers; abdominals, external obliques as stabilizers
Difficulty:
5. Reverse curl up, advanced
Notes:
The reverse curl up is a challenging exercise when the legs are fully extended and caution is required. Extending the legs as shown amplifies the leverage of the hip flexors and the abdominals must be strong enough to contract statically, keeping the spine flexed, to counter the hyper-extensive forces placed on the lower back.
Muscles used:
Anterior mid section – hip flexor group as prime movers; abdominals, external obliques as stabilizers
Difficulty:
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