Pumping: 3 exercises for those who want an iron press

This complex will help to fully load the abdominal muscles, as well as strengthen the arms and shoulders. You can do it as a separate small workout or do it at the end of the main workout to pump your core better.

How to do the workout

The complex includes the following exercises:

1. Plank with weight on the back.
2. Lift with weight in one hand and press.
3. Rise from the "boat".

Do each exercise for 40 seconds, rest the rest of the minute and proceed to the next. Lift with weight and bench press for 20 seconds on each side.

At the end of the circle, rest 60 seconds and start again. Complete three circles.

How to do exercises

Plank with back weight

Get into an upright position and ask someone to place a barbell pancake on your back. Start with five and if it works out without problems withstand 40 seconds, go to 10 kg.

While holding the bar, make sure that the lower back does not sag, and the shoulders do not rise to the ears.

One hand weight lift and bench press

Lie on your back on the mat, take a dumbbell in your hand and hold it next to your shoulder. Straighten your legs. Squeezing your abs, rise to a sitting position, squeeze the dumbbell over your head, lower it back and lie down on the mat.

To get started, try doing the exercise with a light projectile of 2-3 kg. If you manage to work non-stop for 20 seconds, replace with heavier dumbbells weighing 4-6 kg.

Climbing out of the "boat"

Lie on your back, stretch your arms above your head, lift your shoulders and shoulder blades off the floor, raise your legs. This is the starting position.

Tightening the press, stretch your right hand to your left leg and touch your toes with your toes. Return to the "boat" and repeat the same on the other side.

Continue in the same spirit, without lowering the shoulder blades and legs to the floor until the end of the interval. Make sure that your lower back remains pressed to the floor throughout the exercise.

Write how you workout. What weight did you choose for the plank?