How to Use a Gold's Gym Roman Chair Abdominal Bench

Written by j. johnson
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How to Use a Gold's Gym Roman Chair Abdominal Bench
You can get tighter abdominal muscles with the Roman chair abdominal bench. (B2M Productions/Brand X Pictures/Getty Images)

Most gyms and fitness clubs are filled with equipment that can give many different muscles in your body a strenuous, effective workout. The Roman chair abdominal bench, for example, can help you get a great abdominal workout when used properly. Gold's Gym is just one of many gym chains that usually have Roman chair abdominal benches for members to use. Before you attempt to operate this piece of equipment, be sure you know how to use it.

Skill level:
Moderate

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Instructions

  1. 1

    Position yourself on the Roman chair abdominal bench. You can sit normally on the bench and place your feet on the footrest, or you can hook your ankles under the footrest bar while facing the floor and resting your pelvic area on the bench. The first position will be more of an abdominal workout. The second position will be more of a lower back workout, but it will still work your abdominal muscles.

  2. 2

    Test your feet to make sure they are firmly in place. This is especially important in the second position when your ankles are under the footrest bar.

  3. 3

    Lift your body up slowly, using your abdominal muscles. In position one, you will be sitting up. In position two, you will be lifting the upper half of your body. Your head should be nearly touching the floor when you start in position two. Then, as you lift, arch your back until you are looking up. Don't forget to keep your abdominal muscles tight and active.

  4. 4

    Lower yourself back down to your original position slowly. Keep using your abdominal muscles. Repeat about 10 times. For a full workout, do about three sets of 10 reps each.

Tips and warnings

  • To find a Gold's Gym near you to practice on the Roman chair abdominal bench, visit the "Gym Locator" page of their website, located in the Resources section.

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