Overview
The Roman Bench can be used two ways: to strengthen the abdominals and strengthen the back. Roman Bench are designed to hold the legs in place, giving the torso a large range of flexion and extension motion. Form is crucial to avoid injury when using a Roman chair. As a result, you should meet with a personal trainer who can guide you through the proper use of the equipment for your fitness level.
Specification
Put your hands on your waist. If you have strong abdominals, you can increase the difficult of the move by crossing your arms over your chest or lacing them behind your head.
Engage your ab muscles and lower back until your hips are nearly extended.
Squeeze the abdominals to lift your torso up to the start position. Do two or three sets of 15.
Adjust the Roman bench so that your pelvis rests on the pads and hook your ankles under the foot pads.
Place your arms along your sides. If you have a strong back, you can increase the difficulty by crossing your arms over your chest or lacing them behind your head.
Lower your torso so your head is hanging down then engage your back muscles to lift your torso until it’s parallel to the floor. Do two or three sets of 15.
