The Powerline Ab Bench is a machine designed to be used in your home. The device consists of an upright bench with a weight carriage that accepts Olympic weight plates so that you can use progressive resistance. The back pad is deeply curved, resulting in an increased exercise pre-stretch. This promotes more muscle activation when you are doing ab exercises.
Forward Crunch
This ab exercise mainly targets the rectus abdominis which is the most visible stomach muscle. Sit on the Powerline Ab Bench with your back against the pad. Grab the straps in both hands and hold them against your chest. Lean back against the bad to get a good stretch. Crunch forward keeping your low back against the curved pad. Visualize pulling your rib cage toward your pelvic bone. Exhale as you crunch forward. Pull your belly button toward your spine to further activate your abs. Continue to pull your navel inward as you reverse the motion and uncurl.
Twist Crunch
The twist crunch is designed to target the side ab muscles, or obliques. Do not use an excessively heavy weight for this exercise. Sit on the Powerline Ab Bench with your back against the curved pad. Hold the straps in both hands against your chest. Lean back a little to take advantage of the pre-stretch. Crunch forward, simultaneously angling your left shoulder towards your right knee. Continue the forward and twisting motion while pulling your belly button toward your spine. Hold the crunch for a few counts before slowly returning to the start position. Alternate crunching to each side.
Triceps Extension
Although primarily used to target the abdominal muscles, the Powerline Ab Bench can also be used to do tricep extensions. Sit on the ab bench, but don't lean back against the curved pad. Instead, sit upright with your back straight. Hold one strap in each hand. Lift your arms straight above your head so they are perpendicular to the floor. This is the starting position. Keeping your upper arm, from the shoulder to the elbow, stationary, lower your hands back behind your head. Stop the motion when your forearms are a little past parallel to the ground. Press back up, straightening your arms and squeezing your triceps. You can also perform this exercise one arm at a time.
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