Bench barbell ab rollout

Abs

• Target muscles: abs, shoulders, arms
• Equipment: barbell
• Level: advanced

How to do it

1. Kneel on a bench and grip a barbell resting on the floor in front of it with a grip slightly wider than shoulder-width.
2. Brace your core and glutes, keeping your back neutral without arching your lower back.
3. Slowly roll the bar forward and down, straightening your arms and lowering your torso.
4. Roll out until your body is fully extended in a straight line and your arms are overhead.
5. Bracing your abs, pull the bar back toward the bench and return to the starting position.
6. Repeat for the desired number of reps.

Swap it for

• Frog Planche
• full planche
• lean planche
• Straddle Planche (Horizontal Arm Support)
• barbell standing ab rollerout
• Roller Plank Saw

Easier

• shoulder tap
• Dead bug
• Seated Machine Crunch