Bench Kopenhagen Adduction

Video coming soon...

The bench Kopenhagen adduction workout primarily engages the Obliques and Adductor muscles.

The bench provides stability and support, allowing for targeted isolation of these specific muscle groups.

Sit on the edge of a bench with your feet flat on the floor and your knees bent.
Place a resistance band around your thighs, just above your knees.
Engage your core and press your thighs together, squeezing the resistance band.
Keeping your feet on the floor, slowly open your knees apart as far as you can without losing control.
Pause for a moment, then squeeze your thighs together again and return to the starting position.

Position your body sideways on the bench with your feet firmly planted on the ground.
Engage your core and keep your back straight throughout the exercise.
Start by slowly lowering your top leg towards the ground, focusing on engaging your obliques and adductor muscles.
As you lift your leg back up, squeeze your inner thigh muscles and obliques to maximize the contraction.
Keep your movements controlled and avoid using momentum to ensure proper form and target the desired muscles.
For an added challenge, place a resistance band around your thighs to increase the intensity of the exercise.
Remember to breathe steadily and maintain a steady pace, focusing on the mind-muscle connection to optimize your results.