It's a simple concept on the surface...a single-arm incline dumbbell bench press while at the same time doing a single arm cable pulldown/row.
As you're pushing the dumbbell UP, you're pulling the cable DOWN.
However, even though you're doing a back and chest exercise, that's NOT the focus of the exercise.
What you might not see at first glance is the INCREDIBLE core cross-tension you'll get when you execute a push and a pull at the same time.
In order to stabilize the core while doing two opposing movements, your deep core muscles (obliques and transverse abdominis) will be pushed to the limit.
This is honestly one of THE best core exercises I've ever found. And it's going to develop incredible core strength in you.
I can promise you, if you've never done heavy cross-core tension training before, your deep abdominal muscles will be feeling it for DAYS. That means start with more moderate weights than I'm using in the demo here and work up to it.
The oringal version is done using a flat bench, but I find this incline version to be easier to set up and hits the core in a different plane of movement for a nice variation.
Here's How To Do Incline Ab Rippers For Developing Serious Deep Core Strength:
First, you'll need an incline bench, a high pulley with a single handle and a dumbbell. Set the bench a little bit off the to the side of the high pulley.
Since you're going to be pulling with one arm, you want the bench to be shifted over a bit so you're pulling pretty much directly down (not a big deal if it's not vertical, though).
I'm using a 85 lb dumbbell and 90 lbs on the pulldown part. You'll need to do a little practice to get the weight balance right for yourself, depending on your pulley.
The dumbbell should be something you can press for at least 8 reps, then balance the pulldown load according to the dumbbell you're pressing (about even or a little bit more than the press is good).
Pick up the dumbbell in your right hand, sit on the end of the bench and rest the dumbbell on your right thigh.
There are two ways to get into position for the exercise, depending on your setup.
If you are able to lower the handle down (either using an adjustable-height pulley or a length of chain), set it at a point where you can lie on the bench and reach up and grab it.
If you can't adjust the height, you'll need to reach up and grab the handle FIRST, before you lie back on the bench (it's a bit trickier, so practice it with lighter weight first). Or you'll need a spotter to help you.
Get the weight to your shoulder.
Then reach up and grab the handle. I've got a short length of chain set to a height where I can reach it from the seated position, making it much easier. Set your feet out wide for stability.
Now PUSH and PULL.
This should be simultaneous. And this is where you'll start to feel the incredible cross-tension on the core.
At this point, you will feel like a giant is clawing at your entire midsection and/or wringing you out like a big, wet towel. The cross-tension is ridiculous.
As you press/row, try and keep your feet on the floor, however, there may be some movement in the lower body as you try to prevent being twisted in half.
With the pulldown/row part, you'll want to keep your elbow coming down in beside your body...not a wide-grip row position, more like a close-grip row. This is important for balance.
Press all the way up and pull all the way down as far as you can. You'll see I've got some rotation in my torso as well, pushing my shoulder up and bringing the pulling shoulder down.
Now just lower the dumbbell and let the cable come up and repeat.
I like to keep to lower reps on this one...(5-7 reps). The core responds better to lower reps and resistance, especially if you want to build power and explosiveness, so start with moderate resistance but definitely work your way up.
To finish the exercise, release the handle at the top (as long as you can do so without dropping it far), then set the dumbbell down.
That's one side!
The other side is going to look exactly the same only with sides reversed. You'll see in the demo video, when I do the other side, I just bring the dumbbell directly to the bottom of the press.
Repeat for 4 to 6 reps.
I would suggest performing 2-3 sets for this one.
If you've never really felt your deep abdominal muscles after training THIS exercise is going to change that.
(Side note: do your best not to sneeze for the next few days...trust me on this...the deep core soreness you're going to get from this one will be intense.)
The original version of this exercise is done using a flat bench with heavier weight. It's a beast!
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