Off Bench Oblique Hold 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Obliques
Secondary Targets
Execution
Compound
Force Type
Isometric
Required Equipment
Other
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The "Off Bench Oblique Hold" is an exercise primarily targeting the obliques, with secondary emphasis on the abs. This movement requires a bench and is performed by holding a position that engages the muscles of the side of the torso, specifically the obliques, while also engaging the core. The exercise is beneficial for improving lateral stability, strengthening the obliques, and enhancing overall core strength. By isolating the obliques, it helps improve posture and functional movements. The use of a bench adds an element of instability, making the exercise more challenging and effective for engaging the muscles in a controlled manner.
How to Perform
Begin by positioning yourself in a staggered stance, placing your bottom leg in front while securing your feet underneath a sturdy bench for stability.
Grasp a weight plate and bring it to chest height. Maintain a firm grip and prepare to press the plate forward.
As you exhale, extend your arms to push the plate horizontally, engaging your core and focusing on maintaining a controlled motion.
Slowly return to the starting position, keeping your movements deliberate and precise to fully activate the obliques.
Repeat the movement for the intended number of repetitions, ensuring proper form throughout to effectively target your obliques and core muscles.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Position your hips at the edge of the bench pad, ensuring your lower body is securely supported.
If you lack a bench with a foot hold, you can substitute with a Glute-Ham Raise (GHR) machine for this variation, offering the same stability and support.
Keep your neck neutral and avoid letting it extend forward as you press the weight plate away from your body. This will help maintain proper alignment and prevent strain.
Be mindful of your hips and ensure they remain stable without rotating as you extend the plate. Any unwanted movement in the hips can reduce the effectiveness of the exercise.
Before starting, double-check your setup to ensure you aren’t excessively rotated to either side. This will allow for a more controlled movement, focusing on targeting your obliques and abs effectively.
How Not to Perform
Avoid Over-Rotating Your Hips
Do not allow your hips to twist or rotate as you press the plate. Keep your hips squared and stable throughout the movement. Rotation in the hips will shift the focus away from your obliques and reduce the effectiveness of the exercise.
Don’t Overextend Your Arms
Avoid pushing the plate too far beyond your range of motion. Overextending can put unnecessary strain on your shoulders and waste energy. Focus on a controlled motion and stop when your arms are fully extended without locking your elbows.
Keep Your Neck Neutral
Do not let your neck jut forward as you extend the plate. This can cause unnecessary tension and strain in the neck. Keep your head aligned with your spine, maintaining a neutral position to protect your neck and maximize core engagement.
Avoid Swinging or Jerking
Don’t use momentum to push the plate forward. Swinging or jerking your body to move the plate reduces the engagement of your target muscles and may lead to injuries. Focus on slow, controlled movements to engage your obliques effectively.
Don’t Over-Rotate Before Starting
Before you press the plate, make sure your torso is properly aligned. Avoid any unnecessary twisting or rotating in your upper body, as this can take away from the intended focus on your obliques and lead to improper form during the exercise.
Don’t Neglect Your Core
Avoid letting your core slacken during the movement. Keep your abs engaged throughout to maintain stability and prevent unnecessary strain on your lower back. This helps ensure the focus remains on your obliques and abs.
Avoid Rushing Through Repetitions
Do not perform the exercise too quickly. Rushing through the reps can cause you to lose control and form. Take your time, focus on the contraction of your obliques, and make each rep deliberate to ensure maximum muscle activation.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
