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How to do Bench Press Double Leg Drops

The bench press double leg drop is a great exercise that helps to strengthen and tone the abdominal and oblique muscles. Be aware that this is a relatively challenging exercise, and may be difficult for individuals who are new to weight training. If you are trying this exercise for the first time, you may want to have a spotter nearby to help in case of emergency.

About Bench Press Double Leg Drops

Before starting any new exercise, it is important to understand why the exercise is important. The bench press double leg drop is a great exercise because it helps to strengthen and tone the abdominal and oblique muscles, along with the muscles in the lower back. Strengthening these muscles helps to prevent pain in the lower back, and may actually be effective in weight loss due to the increase in muscle mass and subsequent increase in metabolic rate.

Positioning Your Body for Bench Press Double Leg Drops

Now that you understand why the bench press double leg drop is important, you must learn how to position your body properly in order to perform the exercise properly and prevent any potential injury. Start by laying down on a bench press bench with your head, shoulders and back placed firmly on the bench. Reach your arms overhead, and grab onto the bench press bar. Do not lift the bar, but simply use it as an anchor on which to place your hands. Carefully lift your legs into the air, trying to keep them as straight as possible. Your body should be in the shape of an "L," with your feet pointing directly towards the sky, and your back flat on the bench.

Performing Bench Press Double Leg Drops

Now it is finally time to begin performing the bench press double leg drops. Start by taking a few deep breaths. As you inhale your breath, slowly lower your legs towards the bench, keeping them as straight as possible. Once you begin to feel the small of your back pop off the bench, exhale your breath, and lift both legs back up to the starting position. Do at least ten repetitions of this exercise in order to achieve optimal results before taking a short break. Perform another two sets of ten repetitions of the exercise.

Increasing the Intensity of Bench Press Double Leg Drops

This is a relatively challenging exercise, and it may take you quite awhile to master it before it is time to increase the intensity. Once you can finally achieve the exercise with relative ease, it is important to make some small changes in order to maintain progress. One easy way to increase the intensity of this exercise is by placing small ankle weights on your legs. This will increase the weight that your muscles must work against, thereby increasing the intensity of the exercise.

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