A rare exercise for the core and the press - lifting the torso with a weight on outstretched arms while lying down.
The movement consists of lifting the body from a lying position to a sitting position, while the arms are extended and hold the weight.
For proper execution, you must have a sufficiently developed press. This type of lifting the torso with weight for beginners will be difficult to master.
Working muscles
The muscle groups of the cortex and the press are involved. In particular, the rectus muscle, external oblique, internal oblique and transverse, as well as muscles stabilizers and synergists.
Use
The range of application of the exercise is wide. Can be used in any strength training to effectively develop and strengthen the entire core. This will reduce the likelihood of injury and allow for better progression in, for example, deadlifts and squats.
In bodybuilding, it is possible to perform to emphasize the relief of the abdominal muscles.
Options
Choice of working surface: on the floor or on a bench. In any case, you need to think about how to take the weight in your hands, it would be better if your partner gave it to you. However, you can take it yourself if the burden is not at all large, or use racks if you use a barbell.
Choice of weight type: barbell disc, dumbbell or barbell. At the very beginning of development, it is better to take just a disk.
Use the option that is most convenient, safe and effective for you. Gradually progress and increase weights.
Technique of torso lifting with weight on outstretched arms in supine position
Take a starting position, for example on the floor.
The legs rest with the feet on the floor. Grab your weight and hold it with your arms outstretched.
As you exhale, lift your torso to a sitting position. The movement must be powerful.
Return under control to the starting position. Do not completely relax the torso and begin the next lift.
Of the possible mistakes: do not jerk and do not take excessive weight, it will not allow you to perform the exercise correctly.
Conclusions
Be sure to include body lifts with weights in your workouts, you will effectively strengthen your abs and core.
Add this type of lift to your training program, perform them after the main base. You can alternate with similar exercises.
