Layer Chest Pull-Ups
Reps15 times
Calories burned97 kcal
LevelBeginner
Changing duration and load is available in our application
Lie down on a gym mat or flat bench as shown. Place your hands under your buttocks, palms down, or wrap them around the edges of a bench. Stretch your legs forward. This will be your starting position. Bend your knees and as you exhale pull them towards your chest. The upper part of the thighs should move towards the midline of the abdomen. Keep moving until your knees are at your chest. Stay in this position. On an inhale, slowly return to the starting position. Complete the required number of repetitions. Variations: You can also do this exercise on an incline bench. And to complicate the exercise, use a dumbbell sandwiched between the feet as an additional burden.
How to perform the exercise
15 times
97 kcal
Control your movement and do not rush.
01
Starting position
Lie on a mat or flat bench. Place your hands under your glutes palms down or grip the bench edges. Extend your legs forward.
02
Knee tuck
Bend your knees and exhale as you pull them toward your chest. Your upper thighs should move toward the midline of your abdomen.
03
Hold
Continue until your knees reach your chest. Hold this position.
04
Return
Inhale and slowly return to the starting position.
05
Repeat
Perform the required number of reps.
06
Variations
You can perform it on an incline bench or with a dumbbell squeezed between your feet.
Variants
Beginner
Perform without weight and with a small range.
Middle
Work through a full range while controlling your lower back.
Professional
Add a dumbbell between your feet or use an incline bench.
Which muscles are working
Abs and core
Benefits of the exercise
Strength
Strengthens the abs.
Balance
Improves torso control.
Simply
Helps train abs without equipment.
Contraindications
Acute pain in the back or lower back.
Recent injuries to the spine or abdomen.
Medical prohibition of abdominal training.
Recommendations
Lower back
Keep your lower back pressed to the bench.
Tempo
Lower your legs slowly.
Breathing
Exhale on the knee tuck.
