The up-and-down movement of your average ab exercise is as boring as it is fraught with the risk of muscle imbalance and injury. Plus, it’s not likely to do much to sculpt the lower abs you need for a true six-pack.
Fortunately, we have a solution. The dumbbell thoracic twist with chest press, or DTTWCP (we’re trying, okay?) gives your body plenty to think about. You’re squeezing a ball between your knees, holding a dumbbell, and working your core by twisting. The single-arm press adds an upper-body pump to the proceedings. You’ll smash your front delts, pecs, hip flexors, and inner thigh muscles along with your abs and obliques.
The unique move is the brainchild of highly-respected coach Lee Boyce, who created it to sculpt and fortify your abs. “It’s not only a great six-pack workout,” says Boyce, “but also a solid way to activate your trunk for lifts later on.” Your entire core will appreciate the new twist.
Set Up Strong
Grab a dumbbell and lie on your back with your feet off the floor and a medicine ball (8 to 10 pounds) between your bent knees. Raise the dumbbell straight up; extend your other arm for support—you’ll need it.
Start with about a third of your usual dumbbell bench press weight.
Do the Twist
Twist your torso as you slowly lower your legs to the side, in the direction of your free hand. Your shoulders should stay on the floor with the weight above you. Once your thigh hits the floor, rotate back to the start.
Keep your shoulder blades pinned to the floor as your hips rotate.
Press to Impress
Now it’s time for the press. Slowly bend your elbow as you lower thedumbbell. Pause when your elbow reaches the floor. Then, engaging your chest and triceps, drive the weight back upward. That’s 1 rep.
Keep squeezing the medicine ball tightly as you do the chest press.
Take on the DTTWCP for 4 sets of 10 reps on each side early in your workout.