Incline Garhammer Raise
Incline Garhammer
- 1. Setup:
Find a decline bench or set a flat bench at a slight incline (around 30-45 degrees).
Lie on the bench with your head at the higher end and your feet at the lower end.
Position yourself so that your hips are close to the end of the bench, allowing your legs to move freely.
Grasp the bench behind your head or hold onto the sides for stability.
- 2. Starting Position:
Bend your knees to form a 90-degree angle, with your thighs perpendicular to the floor.
Engage your core, pulling your belly button towards your spine, and ensure your lower back is pressed against the bench.
- 3. Execution:
Slowly curl your knees towards your chest by contracting your lower abdominal muscles.
Focus on lifting your hips slightly off the bench as you bring your knees closer.
Pause briefly at the top of the movement, feeling the contraction in your lower abs.
- 4. Return:
Slowly lower your legs back to the starting position, keeping control and maintaining tension in your core.
Avoid letting your lower back arch off the bench as you lower your legs.
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