Bench Scorpion Fighter

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The bench Scorpion fighter workout primarily engages the Obliques and Lower Back.

The bench provides stability and support, allowing for targeted muscle activation without overstressing secondary muscles.

Place a bench in a flat position and sit on it with your back straight and feet flat on the floor.
Hold a dumbbell in each hand, palms facing inward, and extend your arms straight out in front of you at shoulder height.
Keeping your arms straight, slowly lower the dumbbells towards the floor, while simultaneously lifting your legs off the ground and bringing your knees towards your chest.
Pause for a moment when your knees are close to your chest, then reverse the movement by extending your legs back out and raising the dumbbells back to the starting position.
Repeat the movement for the desired number of repetitions.

Position yourself on the bench with your feet flat on the ground and your knees bent at a 90-degree angle to engage your obliques and lower back.
Place your hands lightly behind your head, keeping your elbows wide to avoid straining your neck.
As you lift your upper body off the bench, focus on squeezing your obliques and lower back muscles to maintain proper form.
Exhale as you lift and inhale as you lower your upper body, ensuring controlled movements throughout the exercise.
Avoid using momentum to lift your body; instead, rely on the strength of your obliques and lower back to perform the movement.
Engage your core by imagining a string pulling your belly button towards your spine, helping to stabilize your body during the exercise.
Start with a comfortable number of repetitions and gradually increase as you build strength and improve your form.