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Bench Jack Knife Video & Instructions

Bench Jack Knife video exercise guide. On this page you'll learn how to do a Bench Jack Knife using the correct technique. Below you'll find the Bench Jack Knife video, pictures, exercise instructions, and tips on how to get the most out of the exercise. Click the play button below to start the video!

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Exercise Instructions:

Lay down on your back on a flat bench with your legs hanging off one end. Extend your arms out above your head, and straighten your legs. You should be laying completely flat. This is the start of the exercise. In one motion keeping your hands and feet together, raise your legs and bring your arms forward as if you were trying to touch them together. Lower back to the starting position. Repeat for desired reps.

Tips:

This is a very challenging exercise, the slower you do it the harder it is, and the more benefit you will get from it.

More Bodyweight Abs Exercises:

  1. Sit Up
  2. Floor Crunch (legs on bench)
  3. Twisting Bench Crunch
  4. Twisting Floor Crunch
  5. Lying Floor Leg Raise
  6. Lying Alternate Floor Leg Raise
  7. Lying Floor Knee Raise
  8. Lying Alternate Knee Raise
  9. Lying Bench Leg Raise
  10. Lying Leg Raise With Hip Thrust
  11. Lower Abdominal Hip Roll
  12. Abdominal Pendulum
  13. Reach And Catch
  14. Alternate Reach And Catch
  15. Bench Jack Knife
  16. Decline Sit Up
  17. Twisting Decline Sit Up
  18. Decline Abdominal Reach
  19. Decline Bench Knee Raise
  20. Decline Bench Alternate Knee Raise
  21. Decline Bench Leg Raise
  22. Decline Bench Alternate Leg Raise
  23. Decline Leg Raise With Hip Thrust
  24. Side Crunch
  25. Side Crunch With Leg Lift
  26. Plank
  27. Side Plank
  28. Plank With Feet On Bench
  29. Hip Thrusts
  30. Abdominal Air Bike
  31. Seated Leg Tucks
  32. Floor Toe Reach
  33. Lying Heel Touches
  34. Russian Twist
  35. Hanging Leg Raise
  36. Hanging Knee Raise
  37. Twisting Hanging Knee Raise
  38. Roman Chair Knee Raise
  39. Roman Chair Twisting Knee Raise
  40. Chair Leg Raise

EXERCISE PROFILE

Primary Muscle(s):
Abs
Secondary Muscle(s):
None
Mechanics:
Compound
Equipment:
Bodyweight

Excercise Pictures

Bench Jack Knife
Bench Jack Knife

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