Bench Exercises: Abdominal V-Ups

A workout bench is a must-have piece of equipment if you want to be able to perform a wide variety of bench exercises. One example of an exercise that can be performed on a bench is the abdominal v-ups. V-ups are an advanced exercise and should not be attempted by beginners.


To complete this exercise you will only need a flat bench.

Performing the Exercise

  1. Sit on a flat weight bench. You want to sit on it just like you would a normal sitting bench by placing your feet flat on the floor in front of you.
  2. Get your balance. Gently sit back and lift your feet off the floor to balance your backside on the bench. Your arms, legs and feet should be in the air and not touching the floor, your body or other equipment.
  3. Reach towards your shins. To perform the movement you want to bring your hands to your shins while bringing your legs up towards your chest.
  4. Lower your body down. After contracting your abs in the v-up position then lower your legs and upper body back down without touching the floor. You want to keep your body balanced on the bench in between repetitions. This will allow your abdominal muscles to continue to work throughout the entire exercise which is what makes this move an advanced move.

Muscles Used

During abdominal bench exercises such as the abdominal v-ups you will be mainly using your entire abdominal section. You will also be using the muscles in your legs, arms and back which all work together to keep you balanced during this move.

Preventing Injury

As stated before, this is an advanced exercise that should only be attempted by experienced fitness enthusiasts. It’s always a good idea to stretch before exercising or warm up with a slight jog to avoid injury. When you’re performing the abdominal v-up, always make sure that you’re contracting your abs and making sure that you avoid any swinging movements.

There are literally dozens and dozens, if not hundreds, of different bench exercises that you can do if you have access to a flat bench.


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