Choosing the right bike phone holder can be a challenging task, especially for those of you who are new to cycling and its gadgets. Whilst some may underestimate the use for this piece of equipment, many cycling enthusiasts know first hand how invaluable these holders can be to your fitness journey.

At OriGym, we have compiled a list of the best bike phone mounts available on the market today. Within this list, we have attempted to ensure that there is a product for everyone, by including phone holders of various price ranges.

In order to cover this extensive product in full, in this article we will cover the following topics:

• Why Take Your Phone Cycling?
• What to Look for When Buying a Bike Phone Mount
• The 11 Best Bike Phone Holders 
• FAQs

But before we start, have you ever wanted to work in the fitness industry? OriGym’s award-winning personal training diploma will help you kick start your career, with the help of an incredible team who are on hand to guide you seven days a week.

Sound interesting? Be sure to download our FREE comprehensive prospectus today and explore everything we offer, and how it could be right for you.

Why Take Your Phone Cycling?

We’re all part of a digital age where most of us won’t go anywhere without our phones, with that being said, there are actually a couple of reasons aside from our technology addiction that justifies taking your phone out with you when cycling:

#1 – As a Safety Precaution

Arguably the most important reason to take your phone with you whilst cycling is for your own safety. For instance, if you get lost or hurt during your outing, having your phone makes calling for help or contacting somebody instantly accessible – granted that it is charged!

Likewise, you can use your phone’s map functions to navigate yourself out of sticky situations should you ever get lost. This function is particularly useful if you are unfamiliar with the area in which you intend to cycle around.

Alternatively, you can use your phone to share your GPS location with friends and family. This can be done to avoid any accidents happening, as they will have an immediate notification on your whereabouts, should something go wrong.

At OriGym, we encourage all our readers to bring their phones with them when cycling in unfamiliar areas; we guarantee if anything, it will provide peace of mind.

#2 – Track Your Performance

For smartphone users, you can also track your performance using amazing cycling apps, such as Strava, Komoot, and MapMyRide, all of which detail statistics such as speed, cadence, calories burned, elevation and distance travelled.

By using a phone mount for bikes, you will be able to have this information displayed directly in front of you, allowing you to track it throughout your journey rather than having to keep constantly checking your pockets for updates.

However, if you want an alternative use for cycling apps, many others can be used to track bike trails and routes, making your navigational process that much easier. For reference, apps such as Bike GPS, Trailfolks, and OS Maps, can be used to easily plot any new or diverted routes.

Phone mounts for bikes make reading these maps much easier, never again will you have to stop pedaling, or fumble around your pockets in order to reach your phone. Instead, you can have the GPS function verbally dictate directions.

With both of these factors in mind, we can conclude that carrying your phone with you whilst cycling is of great importance. This one piece of technology can be used to benefit your overall performance and wellbeing.

What to Look For When Buying a Bike Phone Mount

Before we begin our list of the best bike phone holders on the UK market, we feel it will benefit readers if we highlight a small list of properties that you should be on the lookout for when making your purchase.

OriGym advises all of our readers to keep these factors in mind before purchasing a phone mount for a bike.

#1 – Price and Quality

When purchasing a bike phone holder, one of the first things you’re bound to notice is the price. We all live on different budgets and shop around within different price ranges, but with this particular product having a tight budget does not mean you have to compromise in the quality department.

Typically, prices of bicycle phone mounts can start from single figures and exceed triple digits, but the price shouldn’t put you off. Never feel the need to break your budget, as our list will show, there are great quality products that fit into all price ranges.

#2 – Good Durability

The best phone holder for bikes will always have high levels of durability, there is quite literally no point in buying a flimsy product as you’ll only have to replace it every few months.

Typically, the best phone holder for bikes will last for several years, which is an impressive feat considering this small piece of equipment will take quite the beating when out on the trail. At OriGym, we advise all our readers to consider the following questions in relation to the durability of a bicycle phone holder :

• Is it waterproof?
• Is it shock-absorbent?
• Is it sturdy?

By asking these questions before purchase and considering them while you’re shopping around, you are sure to receive the best phone holder for bikes possible.

#3 – Type of Bike

When it comes to purchasing a phone mount for bikes, you should consider what bike you actually own. This may seem like a small detail but it can make all the difference, as certain holders are designed to accommodate a bike’s specific shape and size.

Some bike phone mounts are better suited for road bikes, whereas others will be specifically designed for stationary exercise bikes. When looking at any product, it should clearly state within the description which type of bike the holder is designed for.

For example, phone mounts for exercise bikes will greatly differ from those designed for mountain biking. These specific phone holders wouldn’t be able to handle the instability caused by the moving road and tires and may fall off and break during your journey.

#4 – Positioning of the Mount

You should also consider where you would like your bicycle phone holder to be displayed. This is an important factor which often goes overlooked, but the positioning that the holder is designed to sit will greatly influence the products overall appearance and design

Many customers prefer to keep their phone mount for bikes on the handlebars, or steam for easy visibility. Once again, this feature will be highlighted throughout the products’ description, ensuring that you’re buying the correct mount for your desired purpose.

#5 – Angle of Your Screen

Similar to the point made above, when buying a phone mount for a bike, you must consider how you want to view your screen – do you wish to see it vertically or horizontally?

Luckily, many bike phone holders have 360° rotation, meaning you can position your phone at whatever angle best suits you and don’t have to stick to a set angle you decided upon on day one.

However, some bicycle phone holders still only allow you to mount your phone vertically or horizontally; this may be a feature which you should look out for when reading the product description.

#6 – Access to Your Phone

When buying a bicycle phone holder, one of the first questions you will have is undoubtedly – “how easy is it to attach, and disconnect your phone from?”.

The whole purpose of a bicycle phone holder is to allow you access whilst cycling, the last thing you want is a product that prohibits your use of the phone. Whatsmore, if your phone is likely to get stuck, the product is going to cause more trouble than it’s worth.

To combat this issue, we would advise all OriGym readers to look at the bicycle phone holders reviews before purchasing. This will provide you with any insight into the product’s downfalls, which would otherwise not be clearly advertised.

Alternatively, we would recommend purchasing a bike phone mount with a good warranty, as you will be able to return at any notice, should it become defective.

#7 – Aesthetics

Obviously, substance and a product’s features should always come over style, however, when purchasing a bicycle phone holder sometimes it’s nice to find a product that looks attractive. For some, this factor will be more important than others, and should not be simply disregarded as a useless feature.

We recommend buying a product that looks as good as it operates, why settle for a bicycle phone holder that is highly functional, but doesn’t look the part, especially for the frequent cyclers?

Instead, go for a great-looking product, or go the extra mile and find one which matches your own bike.

This is a lot of information to receive, and at OriGym we are aware that it is sometimes hard to keep track of every factor. We would advise you to prioritise certain features over others, as this will allow you to find a product that will specifically appeal to your preferences.

The 11 Best Bike Phone Holders

#1 – Delta Hefty+ Phone Holder

Price: £30.96

The Delta Hefty+ Phone Holder is one of the best bike phone mounts available on the UK market today.

It has everything you would want from a cycling phone holder, including a patented built-in locking system, which will hold your phone securely in place on long, bumpy journeys.

Whatsmore, the Delta Hefty+ is regarded as one of the best phone holders for bikes as it is designed to offer multiple mounting options. It can be mounted to either your stem or handlebar and can be easily adjusted if you want it at a different angle whilst out on your journey.

Delta’s waterproof phone holder for bikes is also made from strong, weather-resistant materials. You can rest assured that your smartphone will be well-protected by this phone mount’s integrated silicone bumpers, which not only divert water from the screen, but are specifically designed to reduce vibration and prevent scratches.

This bike mobile phone holder provides easy in and out access to your phone, so you won’t have to fumble around when trying to answer a phone call, or detach it following your ride.

Additionally, the Delta Hefty+ Phone Holder also includes a sound booster feature, which will amplify all sound coming from your phone, perfect for those of you who rely on GPS navigation.

So what are you waiting for, this mobile phone holder for bikes is a top-of-the-line product, with features that will only benefit and enhance your overall cycling experience.

#2 – Bone Collection’s Bike Tie Pro

The Bone Collection’s Bike Tie Pro is an example of the best bike phone holders available today, and is highly regarded among customers worldwide. One of the reasoning behind this is that the reasoit is made from eco-friendly silicone, proving that the developers care for the environment, just as much as they do for your phone.

The Bone Collection’s mobile phone holder for bikes includes a patented tie-strap design. This strap is both easy to install and has been created in a way that allows you to quickly release it from your bike frame.

The Bike Tie Pro also offers a great product for those specifically searching for a waterproof bike phone holder, which has the added benefit of also being dirt-resistant and washable. Furthermore, it is made from a shock-absorbing material, which can soak up any pressure your phone may encounter from your ride.

This specific bicycle phone holder can fit various types of smartphones sized between 4 and 6 inches. This includes any series of iPhone, and all other popular devices such as Nokia and Samsung Galaxy.

If you are after a highly versatile product, you will be pleased to know the Bone Collection’s Bike Tie Pro is highly adaptable. Not only can it be attached to both your handlebars and steam, but it’s suitable for road, mountain and even motorbikes.

#3 – Nite lze Wraptor Rotating Smartphone Bar Mount 

Price: £14.40

The Wraptor Rotating Smartphone Bar Mount is the next product to feature on our list of the best bike phone mounts. With the mounts’ primary beneficial property being that it can fit any type of phone, from smaller models to the XL variations.

This specific bicycle phone holder has a unique design which allows you to rotate it 360 degrees at any point when cycling; this allows you to adjust the angle of your phone to whatever suits you best. Whatsmore, the holder can be attached to your handlebars or stem, meaning that this is a highly adaptable product.

Wraptor’s Rotating Smartphone Bar Mount will also keep your phone secure during rough terrain. No ride is too sketchy or bumpy for this holder, with its shock-resistant material phones will stay securely locked in place.

If you are someone who doesn’t want any hassle during the installation process, then this bicycle phone holder is for you. With its simple mounting strap mechanism, the holder can be quickly attached and released from your bike.

Additionally, this particular phone mount for your bike is incredibly lightweight, weighing in at only 51 grams. This won’t weigh down your bike, a factor which could potentially hinder your overall performance, instead you can glide with confidence and freeing ease.

For all you cycling enthusiasts out there, we think that everyone can agree exercising on a nice sunny day is far easier than a gruelling winter one.

#4 – Threo Bike Phone Holder

Price: £29.97

Let’s face it, we all love the convenience and if a product can make a job that much easier, then it inevitably wins favour among customers. The Threo Bike Phone Holder is an example of this mindset, as it is regarded as one of the best phone holders for bikes due to its one-hand operation.

To attach and remove the Threo Bike Phone Holder simply grip and squeeze its side, this will prompt the four arms to clamp or loosen, it’s that simple! With this easy to install mechanism, you’ll be ready to hit the road instantly, making installation one less thing to worry about.

These four arms are made with silicone and act as an anti-shock method of protection, helping to prevent scratching and securely holding your phone in place. But that’s not all, this silicone is also completely waterproof, meaning that you’ll never have to worry over water damage, simply ride with peace of mind.

This waterproof phone holder also provides 360° rotation, as well as safe free-hand access when on the road. You can display your phone at any angle you prefer, and clearly view any cycling app you wish to accompany your ride.

For those of you looking for a more versatile product, you will be pleased to note that Threo’s Bike Phone Holder can be placed on golf carts, baby strollers and exercise equipment, but it is primarily used as a mountain bike phone mount.

#5 – Arkon Roadvise Phone Clamp Post Mount 

Price: £35.97

As we continue our list of the best bike phone holders, we would be remiss without mentioning the Roadvise Phone Clamp Post Mount. This specific design will keep the rear smartphone camera exposed, giving you the opportunity to record your ride for future reference.

This bike phone mount is very sturdy, so sturdy that you will need to use two hands to remove it from your bicycle’s frame. This may sound like a hindrance, but OriGym guarantees that it’s a benefit, as it means you will never accidentally knock the holder off when adjusting your viewing angle.

With its expanding spring-loading mechanism, the Roadvise’s bicycle phone mount is also compatible with all types of smartphones, and can stretch up to 4 inches wide. Whatsmore, the mount also supports phone cases weighing up to 2 pounds.

This heavy-duty bike phone holder can also rotate 360 degrees on its swivel ball adaptor. Even better yet, this holder is adaptable to other pieces of exercise equipment, and can be attached to treadmills and ellipticals too.

Therefore, whether you’re using it as a mountain bike phone mount, or an additional feature to your stationary bike, you can rest knowing that your phone is safe and secure.

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#6 – CushBike Silicone Handlebar Mobile Phone Holder 

Price: £9.99

With the CushBike silicone handlebar phone holder, you can attach your mobile to your bike in either landscape or portrait mode. Once secure, use your phone in whichever manner you deem most beneficial to you and your overall practice, CushBike personally recommends using it alongside GPS apps such as Google Maps.

Whatsmore you never have to worry about your phone not fitting, as the CushBike silicone phone holder is stretchy enough to fit a variety of phones, ranging from all types of iPhones to the latest Samsung devices. This particular phone holder also requires little to no installment either, simply attach it to your bike’s handlebars without the need for any other tools.

Simply pull the ladder-style strap through the body of the mount, then the tension will hold the silicone phone holder in place until you choose to manually release it. Speaking of silicone, this material is incredibly useful as it will provide your phone with a cushioned protection should it ever fall off during a bike ride.

This CushBike phone holder has been incredibly well-received within the market, with an impressive 5 start rating on the company website. Users of the site claim the idea is simple but very effective, with an optimal performance level this is a phone holder that should be on everyone’s list.

#7 – BTR Silicone Handlebar Mobile Phone Mount 

Price: £19.99

If you’re after a highly durable bicycle phone mount we strongly recommend the BTR Silicone Handlebar Mobile Phone Mount. Made with durable grade silicone, BTR markets its product as the easiest possible way of attaching your phone to your bike.

An added benefit of this bike phone holder is that it is equipped with 360° rotation capabilities, alter the screen to your preference at a moment’s notice without any added fuss or hassle. Speaking of preference, you don’t need to worry about this product not being suitable for your make of phone, as it’s designed to be compatible with every smartphone on the market today.

Even better yet, the BTR Silicone Handlebar Mobile Phone Mount will never inhabit your access to the phone. With four adaptable corners, you will be able to safely secure your phone without block its screen in the process.

If you decide to purchase this particular product, you’ll be receiving so much more than just a mobile phone holder for bikes, as this versatile piece of equipment can also be adapted to fit pushchairs, scooters, treadmills and practically anything else with a handlebar.

So what are you waiting for, do yourself and your phone a favour and purchase the BTR Silicone Handlebar Mobile Phone Mount.

#8 – Matebike.UK Secure Phone Holder with 360° Rotation Handlebar Mount – Universal

Price: £10.00

The Matebike.UK Phone Holder is considered to be one of the best bike phone mounts on the market today, and the main factor behind this is that it is cheap and effective.

Costing only £10.00, this cycling phone holder is the cheapest product to feature on our list. However, don’t be fooled by the price, the Matebike UK Phone Holder is just as effective as the more pricer entries, and is the perfect piece of equipment for those of you who are on a budget.

This particular bicycle phone mount features robust and flexible silicone bands which stretch and adapt to the shape of your smartphone, meaning that it can mold to whatever make or model you may have. Additionally, it also features 8 points of contact, so that your phone will stay firmly in place during your ride.

Matebike.Uk’s Phone Holder is also highly durable, an ideal component when cycling across uneven or rocky terrain. With this added support cracked screens will be a thing of the past, thanks to the hilder which prevents your phone from rattling or shaking whilst you cycle.

If that wasn’t enough to sell you, then you will be pleased to know that this is also a waterproof phone holder for your bike. Even better yet, it includes 360° rotation, allowing you to mount your phone in whatever position you wish.

With so many benefits for a fraction of the cost, there is absolutely no excuse not to treat yourself to this fantastic piece of equipment.

#9 – ROTTO Bike Phone Holder

Price: £15.99

If you typically cycle across rocky paths, or enjoy riding in the rain, you may require a design which has waterproof protection and anti-slip materials. The ROTTO Bike Phone Holder is one of the best bike phone mounts to include these features, whilst remaining beneficial in several other areas.

The ROTTO phone mount for bikes has all four of its corners equipped with anti-shake pads, providing unparalleled levels of protection. This ensures your phone won’t wobble around whilst cycling at great speeds, uphill, or on uneven ground.

Another added benefit of this design is that it’s highly adaptable, capable of acting as a phone holder for road bikes and mountain bikes. It comes with spacers for 22.2mm handlebars and 25.4mm handlebars, making it the perfect product for a multitude of customers.

A further benefit of this product is that it comes with a bike phone bag that can hold your phone, plus your keys, cards, cash, and more! Essentially, you’re going to be able to ride along the rockiest of paths during the worst weather conditions and your phone will still be protected from damage.

#10 – Quad Lock Bike Kit – Universal Fit

Price: £29.95

The next entry on this shortlist of the best phone holders for bikes is the Quad Lock Bike Kit from Universal Fit, which offers a unique selling point of a specialised twist and lock design. With this feature, you won’t need to use force to detach this bike mobile phone holder, simply twist and pull off.

Many online customers have highlighted that this feature is beneficial when you’re looking to take a quick picture.

Additionally, this bike phone holder comes with a patented dual lock system and sticks well to both metals and plastics with its 3M VHB adhesive. If material is a selling point for you, then you’ll be pleased to note that this mount has no weak points and does not bend.

Every kit provided by Quad-Lock Bikes comes with a top-of-the-range universal adaptor, applicable to any make and model of phone. You will then need to select your second additional bonus out of a choice of the following:

• Stem Bike Mount (no additional fee), 
• Out-Front Mount (£11.95 extra)
• Out-Front Mount Pro (£31.95 extra). 

The Stem Bike Mount is designed to go, as you would imagine, on the stem of your bike, and can fit on any bar between 25 and 40mm. It is made with glass-filled nylon and polycarbonate construction and attached with stainless steel fasteners.

The Out-Front Mount is a handlebar phone mount that can be reversed for over-stem mounting. It is made from stainless steel hardware, and comes with an adjustable mount head.

Finally, the pro version comes with all of the aforementioned features, as well as an added black anodised CNC aluminium mounting arm as well.

#11 – Autkors Bike Phone Holder 

Price: £10.99

Finally, the Autkors Bike Phone Holder is recognised as one of the best bike phone mounts on the market today, thanks to its wide compatibility with different types of phones and vehicles. For example, it can be used as a mountain bike phone holder, or you could choose to incorporate it into the set-up of your motorcycle or golf cart.

Within this article, we have previously discussed the benefits of convenience, and the  Autkors Bike Phone Holder is another example of an easy-to-use product due to its one-hand operation. With this feature, the phone can be easily picked up or placed on the mount with just one hand, and will be automatically locked in securely.

If you’re looking for a mobile phone holder for bikes that can easily be installed with no tools required, then you have found the product for you. Furthermore, this product comes with the added benefits of 360° rotation, allowing you to adapt the screen-view to your liking.

This design also features a four-prong shockproof design, which will prevent scratching and vibration damage from happening to your phone.

Whether you decide to use this product as a phone holder for exercise bikes, or incorporating it into other vehicles we can guarantee you’ll be pleased with the results.

FAQs

Can Bicycle Phone Holders Fit All Phone Sizes?

Most bike phone mounts are built to fit all makes of phone (iPhone, Android, etc.), as well as all sizes, so fear not if you’re still clinging on to that older generation model.

However, with that being said, there will be some bicycle phone mounts designed specifically for certain sizes and brands.

We would advise you to carefully read over the product’s listed details in order to ensure that the bike phone holder you choose fits your particular type of phone before you buy it.

Are Bike Phone Holders Necessary?

This question is somewhat subjective, as different cyclists will naturally have different opinions.

To put it simply, if you’re a frequent cycler then a bike phone holder will be a necessity. You don’t want to be constantly taking your phone in and out of your pocket to check your speed, track your data or navigate through your latest cycling route.

A bike phone holder will simplify these processes, displaying all the information you need in front of you, whilst keeping your phone safe and secure. However, if you are someone who likes to detach from the world whilst cycling, or if you just rarely look at it,  then you could probably do without a phone mount.

Are There Any Safety Precautions to Keep In Mind When Using Bike Phone Holders?

Perhaps the biggest safety precaution you could take whilst using phone holders is to pay attention to your surroundings. Just because you can look at your phone whilst cycling, doesn’t mean your eyes should be glued to the screen.

Be sure to maintain an awareness of your surroundings, failing to do so could result in serious injuries, such as accidents with other vehicles and falling down.

To avoid this, merely check on the phone every now and again, never relying too heavily on it during a ride. If you require it for directions, we suggest turning on the audio GPS directions so you don’t have to follow the location on the screen.

Before You Go!

After reading our list, you should have a clear idea about which is the best bike phone holder for you. Many of the products we have listed vary in price, sturdiness, and style, so hopefully  we have included the perfect bicycle phone mount that matches all your interests.

If you have decided to use one of the mounts featured, we wish you the best of luck in your cycling journey, and would like to stress you use this tech safely.

Before you go, have you ever wanted to work in the fitness industry? OriGym’s personal training diploma will help you kick start your career, with the help of an incredible team who are on hand to guide you seven days a week.

Sound interesting? Be sure to download our FREE comprehensive prospectus today and explore everything we offer, and how it could be right for you.

Investing in good quality, protective and durable wrestling headgear is super important before engaging in the sport.

Wrestling is a combat sport that involves pins, blows and fighting techniques to take down your opponent. Conditions such as cauliflower ear and concussions are common within wrestling, and so getting good quality headgear is essential.

Here at OriGym, we’ve created a comprehensive list outlining the best wrestling headgear on the market. We’ve included some wrestling headgear for kids, adults, and various customisation options in a range of prices to give you an array of options.

Here we will cover:

• Why is Wrestling Headgear Important?
• 15 Best Wrestling Headgear
• What to Look for in Headgear for Wrestling
• FAQs

But before we get started, if you are a fitness enthusiast that wants a career in the sector, why not get industry ready with our level 3 diploma in personal training and join the highest paying fitness jobs. Alternatively, you can look through our downloadable course prospectus here.

Don’t forget, if you want to get wrestling ready, download our FREE 16-week home training programme below!

Why Is Wrestling Headgear Important?

Wrestling headgear, also termed ear guards or ear protectors, are a super important piece of protective equipment.

Wrestling is a sporting activity where participants grapple with their opponent to try to throw them and/or pin them down on the floor. When this happens, force is put upon the head and ears, which is why it is important to protect these areas with headgear.

Should wrestlers not wear protective headgear, they are increasing the risk of injury and developing conditions such as cauliflower ear.

Cauliflower ear, or “hematoma auris”, is a condition whereby blood can clot in the cartilage of the ear and skin when wrestlers are struck. The wrestler’s underlying cartilage can become damaged, causing the ear to swell and bruise. It can even cause the ear to become deformed.

Cauliflower ear can result in surgery whereby cartilage is removed or stitching aims to reshape your ear. Not wearing protective headgear can cause cauliflower ear to develop more rapidly, which is why investing in high quality, durable headgear is paramount before engaging in wrestling.

So, if you’re looking to get some protective headgear for yourself, a young adult or a child, this list includes 15 different types of wrestling headgear from UK and US-based companies so you have a variety of options to choose from.

15 Best Wrestling Headgear

#1 Blue Chip Wrestling | Unrestrained Headgear

Price: £18.06

If you’re looking to invest in wrestling ear guards, then this product is a great option.

Blue Chip Wrestling’s ear guard comes with a distinctive American flag design. So, if you’re wanting to stand out from the crowd in your wrestling attire, this might be the perfect headgear for you.

It is manufactured with high-tech, dual-density also known as kinetic foam for ultimate protection of the ears and head.

The ear shell compartment also has plenty of space without the appearance of bulkiness. This is particularly useful for ventilation as having breathable equipment is certainly preferable when practice gets intense and sweaty!

Now, when it comes to purchasing protective wrestling headgear, reviews are super important. Blue Chip Wrestling’s new product has over 83% 5-star reviews, showing that the Unrestrained Headgear is top quality, durable and is an ideal addition to any wrestler’s wardrobe.

Working out at under £20, this ear guard is an affordable option for you while also innovative in design.

#2 – Playwell Adults Wrestling Ear Guards

Price: £22.00

Playwell’s wrestling headgear is built with neoprene material to offer maximum comfort and lightness during your training sessions and competitions.

It’s also constructed with a smooth outer fabric to reduce any irritation on the skin for you or your training partner.

Each ear guard features moulded shells that cover the gears to protect you from cartilage damage or from developing cauliflower ear.

Yet, these moulds have small holes to ensure wearers can still hear easily.

You can also adjust the ear guard to a fit that suits you best thanks to the durable velcro strap.

With that, the soft material ensures cleaning your wrestling headgear is super straightforward.

Simply pop your ear guard into the washing machine on a low-temperature wash and hang to dry.

Plus, priced at just £22, this is a relatively cheap wrestling headgear and one you ought to consider when shopping around for your combat sports equipment.

#3 Rudis Elite Headgear

Price: $45 (approx. £37.10)

Rudis have entered the list in one of our top spots, and for good reason too!

This wrestling headgear boasts some popular qualities, including a two slot holder to keep the top straps together and the all important rigid ear cup. This ear cup has handy vent holes for maximum protection too.

If you’re worried about getting the perfect fit, fear no more as Rudis promise that their easily adjustable vinyl straps will get you the fit you need every time. This wrestling headgear won’t only fit you perfectly, but its lightweight profile design can ensure comfort and less distraction from your important match.

We know that wrestling gets tough, and so does Rudis, which is why they have EVA foam ear cups that are shock absorbing for your safety and comfort. Not only this, but you can count on a soft chin pad for added security.

Rudis are a brand you can trust, stating that they are born from wrestling and built for wrestling. All designed for comfort, performance and protection!

#4 – Revgear Wrestling Youth Headgear

Price: £34.99

If you’re on the hunt for wrestling youth headgear, this next option is for you.

This product is made by Revgear, a sports equipment brand that has been supplying state-of-the-art gear to combat sports enthusiasts for over 10 years.

The Revgear kid’s ear guard offers ultimate support thanks to the thick padding on the front, back, and cheek, offering protection to those that need it most.

It’s suitable for a range of contact sports, such as:

• Wrestling
• Kickboxing
• Boxing
• Muay Thai

So, if your child enjoys engaging in a range of sparring sports, this is a versatile piece of equipment that accommodates all.

This also benefits parents looking for a one-stop-shop for all head protection.

This wrestling youth headgear is made from durable synthetic leather that is super easy to clean in between training sessions – simply wipe with an antibacterial wipe or soapy cloth and you’re good to go.

With that, the super grip inner lining helps to prevent the headgear from slipping and moving around too much, even during the sweatiest of workouts.

These features are why we think Revgear offers one of the best headgear for wrestling on the market. Follow the link to get your hands on your own.

#5 Venum | Kontact Evo Ear Guard

Price: £32.86

If you’re wanting to know where to buy wrestling headgear, let’s introduce you to a product by Venum.

Venum is a combat sportswear brand that have won the “Best MMA Clothing and Equipment” award on numerous occasions and are proud to say that they have earned the trust and respect of their consumers around the globe.

Venum’s Kontact Evo Range offers you a neoprene ear guard that is super lightweight and comfortable when participating in any combat sport.

But, what is neoprene and why is it beneficial?

Neoprene is a smooth tissue material that is known for its skin-smoothing technology for maximum comfort when exercising. The ear guards also come with integrated moulded shells to protect your ears, and their velcro straps also provide maximum security.

As mentioned previously, when purchasing your wrestling headgear, reviews play an important factor. This Venum product has over 200 5-star reviews, clearly showing that this product is worth the investment!

If you’re wanting wrestling headgear from a UK based supplier, Venum has their own Amazon store so you can access their products with ease. So, go check them out!

#6 Fumetsu | Charge Ear Guard

Price: From £28.99

If you’re looking to invest in the best headgear for wrestling then this Fumetsu product may well be the perfect product for you.

Fumetsu design and manufacture wrestling headgear in the UK, and have provided combat sports enthusiasts with high-quality products for over 20 years.

Their Charge Ear Guard product provides maximum protection of the head and ears to ensure that you stay safe and comfortable throughout your training session. You can rest assured that the materials used in this product are at a high standard too, boasting a design with a soft cotton interior.

Therefore you can count on Fumetsu’s promise that they will keep you feeling comfortable all the while protecting you.

Their black and minimalistic head guard comes in at £28.99, however, Fumetsu is currently offering their customers an exclusive deal on this product for just £17.99 (August 2021). After this date, keep an eye out for regular sales as you might just find a steal!

So, if you’re looking for some cheap wrestling headgear options, this product may be preferable for you.

#7 Wrestlingmart | Custom Throwback Headgear

Price: 23.20

Next up on the list, we have a custom wrestling headgear, designed specifically for your taste.

If you’re someone who would like to choose your very own colours for your headgear, then look no further. We understand that it takes a considerable amount of effort conjuring up a brand and a name as a wrestler and of course, you want the perfect uniform to go with it.

With this headgear, you can stay on brand and boast your recognisable colour regime on your wrestling accessories.

Each custom headgear comes with two shells with foam covers and 4 adjustable head straps, including a chin strap.

Wrestling Mart pride themselves on their new and improved design which includes more vent holes to enhance audibility, in addition to making the headgear more breathable.

As always, before investing in your wrestling headgear, reviews ought to be referred to. Wrestling Mart’s product has 95% of 5-star reviews, showing that there’s no better place to go than here for your custom made headgear for wrestling!

With pricing starting from just over £20, these are affordable yet still have great quality with a unique element of personalisation.

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For some great strength and conditioning resources, check out our articles below:

• 13 Best Resistance Bands for Building Strength
• 13 Best Bodybuilding and Weightlifting Apps (2021)
• Resistance Training: Benefits, Risks & Tips

#8 Matman | Adjustable Wrestling Headgear 

From £30.82

If your children are looking to be the next best wrestling youth, headgear should be the first thing on your mind.

Priced at just over £30, this is another affordable option for you. Their easy to adjust straps allow for kids to find the most comfortable fit with maximum protection when they’re practising with coaches and opponents.

Matman believes that focussing on your goals should be of the utmost importance, so they’ve designed their range of kids wrestling headgear to be of the best quality and most comfortable.

With a range of colour options available such as black, navy, red or bright blue, it’s super easy to find the right headgear to match their team colours.

So, if you’re looking for the best pick among wrestling youth headgear, then look no further!

#9 Adidas | AE200 Youth Etero Ear Guard

Price: £60.94

This Adidas wrestling headgear is for kids, giving you multiple options for the children in your life who want to take a leaf out of the rock’s book and head into the wrestling game.

This product is designed for under 12’s, so even the youngest wrestlers are protected during their training sessions and competitions.

The headgear’s straps are designed with velcro, making it super straightforward for them to secure and take off the headgear on themselves, teaching them to be more independent in the sport.

Adidas’ headgear is also made with easy to clean material with high sweat resistance so that kids can release all of their pent up energy without worrying about ruining their ear guard. Just a simple wash in the washing machine is all that is needed to keep this headgear fresh.

When purchasing wrestling headgear, it’s good to refer to reviews. Averaging at over 4.5 stars on Amazon, this Adidas kids wrestling headgear is a great option for you to rest assured that your child is protected during their sport.

#10 RDX Sports | T1 MMA Grappling Ear Guard 

Price: £18.99

Now, if you’re looking for cheap headgear for wrestling, this RDX T1 ear guard is one of the most affordable on this list.

This headgear is made from highly durable materials including a combination of plastic and ultra soft foam to provide you with as much protection as possible. But, how does this combination benefit you?

What this does is evenly absorb the shock and impact throughout your training sessions and competitions, equipping you with ultimate protection against developing conditions such as cauliflower ear.

Additionally, they have a high-tech ventilation system with perforations to provide airflow underneath the ear guard, so you can feel comfortable during the sweatiest of wrestling sessions.

Before you buy your wrestling headgear, reviews are the key to honesty! This product has a 100% success rate (August 2021) with each customer awarding the RDX T1 with 5 stars.

So, if you’re looking for cheap headgear for wrestling that is durable and high-quality, this could be the best one for you!

#11 Cliff Keen | E58 Headgear 

Price: £59

Here we have another product by Cliff Keen, the E48 Headgear.

This is a fully adjustable piece of wrestling youth headgear that can be tightened to fit a range of head shapes.

How this headgear differs from other examples within this listicle is that it is designed with ear cups on the exterior surface of the headgear. The reason behind this design is to reduce any friction from building when you come into contact with a mat.

Additionally, since the headgear isn’t made with a fabric texture, less dirt will be able to cling to the material, so keeping your accessories clean has never been easier. A simple wipe with a warm cloth is all that is needed to keep your headgear fresh and clean.

This design is a new and improved version of another Cliff Keen product, E41, which has been protecting wrestlers for over 50-years, making it one of the most reliable products on our list.

If these new features sound attractive to you, then head over to Amazon now to secure one of the best headgears today!

#12 – Adidas aE100 

Price: $56.95 (approx. £42.77)

Next on our list of the best headgear for wrestling is a product by Adidas.

This custom wrestling headgear is one of the most stylish and high-quality ear guards around.

The thick plastic ear shells offer a sleek and low-profile aesthetic that are covered by soft foam padding for optimal comfort when sparring.

The cups attach onto fully adjustable vinyl straps, a feature that many other custom wrestling headgear doesn’t appear to have.

This is particularly beneficial for children and teenagers who are susceptible to growth spurts since the adjustable straps accommodate a range of head shapes and sizes.

While not for everyone, the chin cup can also provide additional support. It is made from smooth plastic to not cause any uncomfortable rubbing.

The Adidas aE100 comes in two sporty designs. Either a classic black background with a trident ‘W’, or a blue headgear with a contrasting yellow hare.

Priced at $56.95 (approx. £42.77) this is a slightly more expensive custom wrestling headgear yet is super high-quality and has cool design features that we’re sure your fellow wrestlers will want for themselves.

#13 Sports Maxx | Ear Guard

Price: £11.99

If you’re after a cheap wrestling headgear, this product is the most affordable out of all in this article that can provide you with a trustworthy product, for half the price.

Sportsmaxx is a family run business that have been designing and manufacturing wrestling headgear for UK based wrestlers for the past 20 years. They don’t compromise on quality, ensuring that all consumers are left satisfied with their purchases.

The Maxx ear guard is made from Neoprene fabric, this ear guard is perfect for easy adjustment and comfort when wrestling. The protective foam covers the ear area to ensure maximum shock absorption and reduces the risk of developing the aforementioned problem of cauliflower ear.

Additionally, the headgear comes with an outer strap to guard your movements and an inner band to secure the fit. They also come in either black or red, perfect if you want to inject some colour into your wrestling aesthetic.

Check out their store today for cheap wrestling headgear that you can count on.

#14 – Senshi Wrestling Ear Guards

Price: £14.97

If cheap wrestling ear guards are what you’re after, Senshi’s range will be sure to get your attention.

This ear guard offers ultimate protection of the head and ears during all of your combat sports activities.

It has a V2 super secure lock design to ensure the ear guard remains in one place, keeping you focused on your training and beating your personal bests.

It also has heavy-duty, durable ear cups within the padded casing to protect you from even the heaviest of blows.

In addition to wrestling, these ear guards are suitable for a range of other contact sports. Such as:

• BJJ
• Boxing
• Muay Thai
• Rugby

This is perfect if you’re someone who needs ear guards to support a range of activities since Senshi’s range can keep you comfortable and safe during each.

With that, Senshi is so confident that you will love their product that they have recently introduced a 100% money-back guarantee if you’re not satisfied with the product.

However, with the product having amassed copious 5-stars reviews, we’re sure that it will be a product you’ll be dying to try out from the moment it arrives.

#15 PMA | Kids Shockwave Ear Guards

Price: £23.99

Last but not least, if you’re looking for kids wrestling headgear for an affordable price, then this option may be the best for you.

PMA recognises that protecting the ears should be taken with the utmost importance when engaging in sports like wrestling, particularly the ears of children.

This is why they have opted for neoprene material in the construction of their ear guards to provide comfort and lightness, along with security. The ear guards also come with moulded shells around the ears for enhanced protection against impacts and friction.

Their 3-way straps ensure security for kids throughout all of their training sessions and competitions.

If you’re looking for the right wrestling headgear for your kids, then look no further. This PMA Kids Shockwave ear guard will protect your kids while providing comfort.

What To Look For in Headgear for Wrestling

When selecting the most appropriate headgear, there are some attributes you may want to consider.

• Adjustable straps: When selecting your wrestling ear guards, having adjustable straps is a desirable design feature. Selecting headgear that has velcro straps makes it easy to adjust on and off the head. Additionally, these straps are easy to fit your head shape without having to opt for custom wrestling headgear.
• Thick Lining Around The Ear: Cauliflower ear is a common condition that can develop as a result of blood clots building due to blows to the head in sports such as wrestling. The best headgear for wrestling comes with supportive material around the ear such as thick cotton lining or plastic cupping. Having a protective layer around the ear absorbs the shock and impact when you’re training with your coach or being tackled by your opponent.
• Breathable Material: Whatever sporting activity you participate in, having breathable clothing is desirable. You want to make sure that sweat doesn’t cause any uncomfortable friction that may distract you from your activity. Whether it be that the headgear has small holes in the design or comes with sweat proofing technology within the material, looking out for an option that is breathable is definitely something to consider.
• Colour: This may well be a personal preference, however, choosing a fun colour that matches the rest of your wrestling gear may be a quality that is vital to you. There are various custom wrestling headgear options for you in this list for you to inject some innovation and fun into your wrestling attire.
• Good reviews: While not a part of the headgear itself, reviews say a lot about a product from real consumers. It is important to check these out before making your purchase.

FAQs

Does Wrestling Headgear Prevent Cauliflower Ear?

Yes. Wrestling headgear does prevent cauliflower ear.

Cauliflower ear, as you probably know by now, is a condition where continuous blows to the head can cause blood clots to develop within the ear. What wrestling headgear does, therefore, is reduce the impact of the blows to the ear, thus reducing the chance of blood clots developing.

Investing in wrestling headgear for kids is particularly important as such conditions in children can become more problematic as they get older.

Does Wrestling Gear Prevent Concussions?

Yes, wrestling gear can prevent concussions.

The main cause of concussions is as a result of blows to the head, meaning when engaging in combat sporting activities such as wrestling, concussions are a large risk.

However, similar to the way that this piece of kit reduces the risk of cauliflower ear, the thicker lining around the ear and head can help to reduce concussions from occurring as there is less impact upon these areas. It is important to invest in good quality wrestling headgear before any training session or competition to reduce the risk of concussions.

How Tight Should Wrestling Headgear Be?

Once you have purchased your wrestling headgear, you may be curious as to how to correctly fit the headgear.

Ensure that the straps are adjusted so that the headgear fits snug around your ears and head. However, it shouldn’t be so tight to the point where it causes discomfort. A headgear that is too tight is likely to cause you more problems that you could simply do without!

Before You Go…

So, there we have OriGym’s top 15 wrestling ear guards. It is super important that you invest in good quality headwear to keep your head and ears protected from any blows caused by fellow wrestlers, coaches or opponents.

This list has provided you with an array of options, from wrestling headgear for kids and adults, different styles, more expensive options with some other cheap wrestling headgear to cater to just about anybody.

Just before you leave us, if you’re somebody who is passionate about sport, why not kickstart a career in the fitness industry with our level 3 diploma in personal training? Or, look through our downloadable prospectus here to find all of what we offer.

Whether you want a chiseled six-pack or simply want to improve your core strength, a sit up bench is a fantastic option to help you reach your goals.

Here at OriGym, we’ve rounded up 15 of the best sit up benches out there to take your ab workouts to the next level!

Before we get started, have you ever thought about turning your passion for fitness into a lucrative career by joining the highest paying fitness jobs? Enrolling on a Level 3 Personal Trainer Diploma with OriGym can help you do exactly that. Enquire today, or check out our full range of courses by downloading our free prospectus here.

What Is A Sit Up Bench?

Before we get into our list of the best fitness sit up benches on the market, you may be wondering, what exactly is a sit up bench?

A sit up bench- also known as an ab bench, is simply a piece of gym equipment designed primarily for abdominal exercises. However, it can also be used for other exercises such as chest presses.

It works by creating more resistance in your sit ups, meaning that it is more effective in toning your abdominal muscles than regular sit ups. It also has benefits in strengthening your obliques and hip flexors too.

A sit up bench supports your back and typically has rollers that lock your feet in place. This allows you to complete ab exercises with more stability, increasing their effectiveness and reducing the risk of injury.

But to get the most out of any ab exercise, you should incorporate some ab stretches before and after your workout to promote muscle recovery and prevent injury!

Best Sit Up Benches

So, now that you know what one is and how it can enhance your ab workouts, here are our 15 best sit up benches in the UK for you to choose from. No matter your budget, goals or body type, we guarantee that you’ll find the best fitness ab bench for you!

#1 – AtivaFit Multipurpose Home Workout Sit Up Bench

Price: $139.99 (approximately £104)

The best sit up benches are versatile, durable, and compact- and the AtivaFit workout bench ticks all of those boxes. Made from durable steel and padded with thick foam for extra comfort, this sit up bench is incredibly comfortable as well as practical.

Lie flat or turn it into an incline sit up bench with the 6 positions available – 4 inclined, 1 flat, and 1 even declined – to target your abs in several different positions. The razorback locks give this bench an extra element of safety, ensuring that the backrest doesn’t slip when it is inclined.

With a maximum capacity of 330lb, or 150kg, this is an ideal sit up bench for just about everyone.

It has some of the best ab bench reviews, which praise it for being easy to use and versatile.

Once you’ve finished working out with your abs bench, you can simply pull the pins out of the frame to lie it flat and stash it out of the way. And this bench isn’t just for your abs – add in some dumbbells for weight training or connect resistance bands to the base to target your arms, chest, or legs alongside your abs!

#2 – Relife Adjustable Sit Up Bench

Price: $159.99 (approximately £119)

With 7 versatile backrest positions, the Relife adjustable sit up bench will be sure to become a firm favourite in your home workout routine. This bench is made from heavy-duty steel covered with 2” of foam for extra comfort and is upholstered with a sweat-proof fabric for an easy clean up.

Able to support up to 400lb, you can also use this abs bench as a weight training bench to push your home fitness routine to the next level. Try out some different positions to target different muscle groups such as your legs, arms, and chest!

This can transform into an incline sit up bench as you need it, with multiple backrest positions to combine with 3 different seat and leg positions to help you target different areas of your body. At 49.21” long, this is a great choice for taller people who need extra space on the bench.

At £119, it is on the pricier side of sit up benches, but is definitely worth the money for the high quality product you get. Durable, strong, yet comfortable, this versatile and adjustable sit up bench is a great pick for anyone looking for all the features of a gym sit up bench, but at home!

#3 – Kosport Foldable Sit Up Bench

Price: £119

With 5 adjustable back positions including a deep decline position, the Kosport bench can turn into either an incline or a decline sit up bench as you need it.

Upholstered with EVA foam and created with incredibly durable Polish steel, anyone can easily use this sit up bench with minimal fuss.

This sit up bench has a whole host of extra features, including non-slip feet for extra safety, and an extra deep decline position that is ideal for training abs.

Starting from a flat position, the bench is 1.3 metres long, making it an ideal choice for taller people or those who want more space. The front leg is also adjustable with 5 levels, so you can tweak it in order to find the best position for you and your goals.

Despite its length, it is still compact and space-saving, as the legs fold efficiently and it can be stored under a bed or in a cupboard until it’s next needed. As it was designed with both professional bodybuilders and fitness instructors, you can rest assured that this is a professional level sit up bench you would find in a gym or training studio.

#4 – Gymenist Foldable Exercise Bench

Price: $99.99

Supporting up to 500lb (approximately 226kg), this is one of the best fitness sit up benches for those looking for something both durable and adjustable. Not only can you adjust the back into 6 different positions with this sit up bench, but you can also adjust the legs 3 different ways to target your abs in the best way for you.

Thanks to the many incline positions and weight bearing capabilities, this is the best fitness sit up bench to use with weights. Grab an adjustable dumbbell and push your crunches further, target your chest with a bench press, or get a great shoulder burn with seated shoulder presses.

For added comfort, the Gymenist sit up bench comes with a free cushion to give your back extra support where needed. The leg rollers are also padded to cushion your legs and prevent bruising when performing sit ups and crunches.

Space saving and compact, this abs bench comes fully assembled so you can start using it right away. When you’re done, simply fold it up and slot it away wherever you have space! Easy to move and incredibly versatile, the Gymenist sit up bench will add an extra dimension to all of your home workouts.

#5 – Gorilla Sports Foldable Sit Up Bench

Price: £72.99

The Gorilla foldable sit up bench is the ideal bench for those short on space. Compact and simple, you can adjust this bench to ten different height settings, allowing you to target and tone your abs in a multitude of different ways. When you’re finished, it folds into a compact rectangle, with a handle for easy movement and storage.

The leg bars feature soft padding for added comfort and support when anchoring yourself in place for sit ups or crunches, and weighing in at a lightweight 8kg, you can move this abs bench to just about anywhere in your house without breaking a sweat.

It’s a perfect addition to any home gym, allowing you to reap all the benefits of a gym ab bench from the comfort of your own home!

Just be wary that the maximum capacity of this sit up bench is fairly low at 150kg. If you feel that you need something that can support more than this, be sure to check out some of the other abs benches on this list!

#6 – Opti Sit Up Bench

Price: £39.99

Affordable but effective, and still good quality, this is the best sit up bench in the UK for such a reasonable price.

Some benches can be expensive and difficult to use, but the Opti bench is wonderfully easy and versatile. It can lie flat, on an incline, or decline as you need.

A fantastic bonus of the Opti abs bench is that it can be used for a lot more than toning your abs. Try other targeted exercises such as leg lifts or even press ups to work your thighs, glutes, and chest.

The Opti bench also has some of the best ab bench reviews out there, with 4.5 stars and 225 reviews on the Argos website, and users praising how easy it is to assemble and use.

Although this is an amazing adjustable sit up bench for the price, the maximum user weight for this product is very low at only 110kg, making it an ideal gym machine for beginners. Keep reading to find some sit up benches with higher weight capacities!

#7 – Pro Fitness Sit Up Bench

Price: £54.99

Ditch the sit up bench at the gym and instead grab this one by Pro Fitness. Simply adjust it to an incline or a decline and get crunching!

With some of the best sit up bench reviews out there, it holds a 4.5-star rating on the Argos website, with users praising the design and quality in particular.

You can also use this sit up bench to do weighted exercises with the addition of dumbbells, such as chest presses or Bulgarian split squats. Clocking in at 148cm long, it’s an ideal abs bench if you’re slightly taller, but still manages to be compact. When you’re finished working out, just fold it up and stash it away until you need it next.

With a maximum user weight of 130kg, this is an efficient abs bench that will suit a majority of people. However, if you are looking to get into more advanced strength training, you will need a bench with a larger weight capacity. Fortunately, there are many more options on this list!

#8 – HOMCOM Sit Up Bench

Price: £40.99

Cost effective and compact, the HOMCOM home decline sit up bench will be a great addition to your fitness routine. With a thickly padded backboard to add comfort when you’re crunching, the sturdy steel frame can support up to 120kg.

The backboard of this sit up bench is curved, which both helps with safety when engaging your core and also allows you to push your ab exercises deeper.

This abs bench also comes with two hooks to allow you to attach resistance bands to add an extra dimension to your workout. Non-slip feet add safety and stability when you’re exercising, and the vinyl material allows for an easy clean-up after a sweaty workout.

At 137.5cm long, this is a great sit up bench if you’re on the taller side and need some extra space to lie back. The adjustable thigh support is also able to support tall users, and the non-slip floor grips add extra stability and safety to the bench.

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For more fitness inspiration when working at home, check out these articles below:

• 9 Best Ab Stretches for Before or After a Workout
• 13 Best Weighted Hula Hoops
• Nailing Your Home Workout Routine

#9 – FLYBIRD Adjustable Sit Up Bench

Price: £99.99

Adjustable sit up benches can sometimes have a limited range of motion, but not the FLYBIRD bench. With 6 back positions and 4 seat positions, you can work your abs in a range of positions.

The foam padding on the backboard is a whopping 4.6cm thick for added comfort – just remember that you have to use it to work out with, not to nap on!

The sit up bench itself only weighs 10kg, making it easily portable so that you can work out wherever and whenever you want. Despite its miniscule weight, however, this is an abs bench that can still support up to 600lb thanks to the strong alloy steel that it is made from.

If product assembly isn’t your thing, you can get your sit up bench assembled for an extra £45. However, it is a very easy product to assemble, and you can tell yourself that it counts towards your workout!

With over 12,000 ratings on Amazon awarding this sit up bench a total of 4.6 stars, it’s clear to see that it’s a high quality piece of gym equipment that will be an asset to your workout routine.

#10 – DOMYOS Incline Sit Up Bench

Price: £69.99

Able to take a maximum weight of 220kg, this sit up bench also doubles as an effective weights bench, allowing you to shoulder press or chest press without fear of a flimsy bench beneath you. It’s also designed to be compact and yet sturdy, so you can fold up your bench in less than 30 seconds to stash it away until your next workout.

You can turn this product into an incline sit up bench with the 4 adjustable settings, and adjust the seat if necessary for maximum comfort. The backboard is rigid to help you keep the best form, but comfortable foam cushions your back to reduce your risk of injury.

This has been proven to be an excellent sit up bench, with one review praising it as the perfect versatile bench. In total, it holds a 4.34-star rating on the Decathlon website, with nearly 3500 reviews.

#11 – Adidas Adjustable Sit Up Bench

Price: £109

Adidas is known for creating high-quality gym wear, and it’s no surprise that they also make a fantastic sit up bench too. Easy to use and effective, this bench is strong and sturdy, making a perfect addition to your home gym equipment collection.

This adjustable sit up bench can incline or decline to target different areas of your abs and body, and comes with a thickly padded backrest for extra comfort during your workout.

This abs bench is 1.1m long, which is a perfect mid-size that isn’t too short or too long for the average person. With a maximum user weight of 135kg, you can use weights on this bench as well, and stash your dumbbells on the storage rack underneath.

Something to bear in mind is that this sit up bench isn’t foldable, so if you struggle for space, take a look at some of the other foldable benches on this list!

#12 – Yoleo Adjustable Fitness Bench

Price: £49.99

The Yoleo adjustable sit up bench has a large weight capacity of 330lb, with a frame built from alloy steel, so you can add some weighted exercises into your regime without fear of the bench collapsing underneath you.

Not only that, but with 7 adjustable positions and a padded backrest, you can work out in complete comfort. Once you’ve finished with your abs bench, you can easily fold it up and stash it out of sight, saving you space until your next workout.

With over 3000 reviews on Amazon, this sit up bench holds a 4.4-star rating, with users stating that it is incredibly good value for money alongside being sturdy and durable.

Just be aware that this sit up bench is on the shorter side, with a length of just 85.34cm, so if you’re tall or simply want some extra space, maybe check out some other benches on this list.

Or, if you’re really struggling for space, adding something like a resistance band into your exercises is a great way to take your home workouts to the next level!

#13 – Rep Fitness Ab-3000 Adjustable Bench

Price: $299.99 (approximately £222)

The Rep Fitness adjustable sit up bench is one of the best on the market. With a total weight capacity of a whopping 1000 lb, it is one of the most heavy-duty products out there.

Work with a combination of 7 different backrest angles and 5 different seat angles to target your abs effectively and thoroughly with just this one piece of equipment.

With thick, 2.5” padding, you can bench press and crunch in total comfort, and the vinyl material makes it easy to clean after a particularly sweaty session.

You can jazz up your fitness routine by choosing from a range of colours! Pick up your sit up bench in red, blue, glossy black, or chic matte black. This sit up bench is also remarkably easy to assemble, so you can start using it as quickly as possible.

Something to bear in mind with this sit up bench is that although it ticks every box, it is incredibly heavy, weighing in at 95lb.

While it is on wheels to help with mobility, if you think you’ll struggle with moving it around, maybe take a look at some of the other products on this list. Or, opt for something like an ab roller, which is a lot more portable but still effective in toning your abs!

#14 – Finer Form Gym-Quality Sit Up Bench

Price: £99.99

This decline sit up bench is different from the others we’ve seen so far on this list. Instead of being adjustable, it has a curved design that challenges you to push your sit ups further.

With a length of 1.04m and a maximum weight capacity of 300kg, this is suitable for everyone looking for a bench exclusively for ab work.

The padded rollers on this sit up bench make it extra comfortable to hook your legs under to anchor you in place. Combined with the upholstered backboard, your back and legs will be well cushioned to prevent injury.

A unique feature of the Finer From sit up bench is the reverse crunch handle at the higher end, which gives the bench a certain versatility that others don’t have and gives it some of the best sit up bench reviews out there.

However, one downside of this bench is that it isn’t very multifunctional – you can only use it for sit ups and crunches, rather than some of the others which can double as weights benches too.

#15 – Dripex Ab Exercise Bench

Price: £99.99

This is a handy sit up bench that features an incredibly sturdy alloy steel frame that can support up to 330lb.

The leg support is also adjustable to be able to support people of all heights. So if you’re extra tall, you won’t have to worry about falling off this bench!

Although this is primarily a decline sit up bench, you can still adjust the level of the decline to suit all levels of fitness. And you’re not just limited to sit ups! Use the handles to perform crunches, leg lifts, and even press ups. Combined with one of these leg press machines, you’ve got yourself a gym-style workout at home!

Once you’ve finished using your sit up bench, it folds away neatly to be stored in a corner out of the way to give you extra space, despite having 4cm of comfortable upholstery to protect your back when exercising.

An amazing feature of this sit up bench is the LCD counter, which tracks your reps and gives you an estimate of the calories burned during exercise. Complete with non-slip feet for extra stability when exercising, this is an abs bench that gives you everything you need and more.

How To Choose The Best Fitness Sit Up Bench

When choosing the best fitness ab bench for you, there are some important factors that you should consider before making your purchase.

Adjustability

When finding the best sit up bench for you, make sure to check how adjustable it is. How many levels does it have? Can you turn it into a decline sit up bench, or does it only incline? Can you adjust the seat as well?

Depending on what you want to use it for, you may not need a sit up bench that has a ton of levels. If you just want to use your bench to train abs, you could get away with using a cheaper model that has only a few levels or is permanently on a decline.

However, if you want to use weights with your bench, it could be better to find a more advanced bench with several levels so that you can push your workouts further.

Adjustability is an important factor to consider when buying any gym equipment, especially things like squat racks!

Weight Capacity

When you’re choosing the best fitness ab bench to add to your fitness routine, it’s important to see how much weight it can hold. Consider not only how much you weigh, but if you’ll be wanting to use this bench with weights as well, for exercises such as bench presses.

If you bench press quite heavy, don’t opt for a sit up bench that has a lower weight capacity, as it could break, and you could be injured. If you aren’t sure if you’ll need one with a large weight capacity, opt for one with a medium sized capacity, such as around 300lb.

There are many sit up benches that have a very large weight capacity. Double check the product specifications when you’re buying, and consider investing in a more expensive, high quality one that will be more durable than a cheaper model.

If you like lifting heavy and teaching others, a career as an Olympic weightlifting coach could be for you!

Durability

A good indicator of just how durable your ab bench is can be the maximum weight that it can take. Being able to take a lot of weight is an indicator that the bench is made out of good quality materials and that will last for a long time!

However, this isn’t to say that sit up benches with lower weight capacities are bad. If you won’t be using weights and will simply be using it as an ab bench, you won’t need one that can take hundreds of kilograms.

Instead, just make sure that it is built of good quality metal, and you’ll be sure to find a sit up bench that will last for a long time.

Durability is something that you will most likely find out about when reading sit up bench reviews- so be sure to check them out before you buy!

Value

We’ve covered abs benches for all budgets in our list, but it’s always good to consider whether you’re getting good value for money before you make a purchase. The most expensive bench you can find might not always be the best, so consider all of the benefits before you buy.

For instance, if you want a sit up bench that is gym quality and can handle a lot of weight, has many adjustable levels, and is ideal for tall people, you might have to be prepared to pay more for it. But it will be good value for money, as you get so many features.

Sit up benches that can double as weights benches are of great value as they are both multifunctional and durable, as they need to be able to take a lot of weight.

Length

Are you on the taller side? Then you’re going to need a sit up bench that is long enough for you. Some benches can be fairly short, so be sure to check the dimensions of each bench so that you know there will be enough room for you to work out properly.

Another thing to watch out for is the leg and thigh supports that you hook your legs or feet through to anchor you to the bench. These can be adjustable to accommodate taller people and make using a sit up bench far more comfortable.

When thinking about length, it’s also worth taking the width into consideration, especially if you have a broad back. You should therefore check that your sit up bench will support you properly and isn’t too narrow and uncomfortable.

FAQs

Are sit up benches effective at toning your abs?

Yes! Sit up benches not only help you to tone your abs by helping you perform crunches and other ab exercises such as Russian twists, but you can also push your ab workout further with a bench.

For example, with a decline sit up bench, it will be much harder to sit up, and therefore your abs will be working harder against more resistance with each rep to get more toned.

However, it’s important to bear in mind that simply having an ab bench won’t get you toned abs – you have to use it too! Consistency is key with any goal that you have, so set yourself a target for each day or workout. Maybe you want to complete 100 crunches, or 15 decline sit ups after each set of your other exercises.

Just bear in mind that using a sit up bench won’t burn your belly fat, no matter how many crunches you do. You can burn fat by both exercising and staying in a calorie deficit, and using your abs bench can help you reach your goals if you want defined stomach muscles. However, it definitely won’t do all the work for you!

What is the best technique to use on a fitness ab bench?

Having an ab bench is all well and good, but if you don’t observe the proper form you won’t be getting the best results.

Start by lying back with your hands either interlocked behind your head or just touching behind your ears. Bend your knees and plant your feet firmly on the floor. With your sit up bench, you’ll be able to hook your feet under the pads for extra stability.

Making sure you’re engaging your core, lift your upper body until you’re sat fully up, and then slowly lower yourself back to lying. Don’t swing your arms or use them to pull your head up, as this reduces the effectiveness of the exercise.

After mastering the basic sit up, there are many variations that you can try to target different areas of your abs. Try adding a twist to your sit up to work your obliques, by tapping your left elbow to your right knee and vice versa. You can even hold a dumbbell to add extra resistance for a bigger challenge.

Are sit up benches bad for your back?

If done correctly, no!

Sit up benches can enhance your sit up technique by helping to anchor you to the bench and engage your abdominal muscles. To prevent injury to your back, good technique is crucial, and without it, could possibly lead to a back injury.

Research published in 2005 suggested that sit ups damaged the spine by putting too much stress on the spinal discs, leading to back injuries.

However, the risk of back injuries has also been found to rely quite heavily on genetics rather than exercise, so if you struggle with back problems, maybe skip the sit ups or try other core exercises instead.

Before you go!

Now that you know all about sit up benches, how to choose one and how to use them, what are you waiting for? Get out there and get the abs of your dreams!

Or why not train others to do so? Kickstart your career in the fitness industry with OriGym’s Personal Trainer Diploma. Enquire today or download our free course prospectus here.

References

The surprising downsides of sit ups. Claudia Hammond. BBC Future. April 2016.

Looking for the best bodybuilding books to help you sculpt your body into that of a Greek God? Well, you’ve come to the right place!

With so many out there, we’ve compiled a list of the 13 best bodybuilding books on the market to help you achieve your bodybuilding goals.

Do you want to take your passion for bodybuilding to the next level? Kickstart your career in fitness today with a Level 3 Personal Training Diploma from OriGym. Download our free course prospectus to browse the full range of courses on offer.

#1. Arnold Schwarzenegger: The New Encyclopaedia of Modern Bodybuilding: The Bible of Bodybuilding – By Arnold Schwarzenegger and Bill Dobbins

If you’re looking for a classic bodybuilding book, this is it! Written by bodybuilding legend Arnold Schwarzenegger, it is a must-have addition to your bookshelf.

Arnold Schwarzenegger is a bodybuilding icon, having starred in countless blockbuster films that leave audiences in awe of his body. Arnold introduced this old school bodybuilding book to the world in 1999 and it is still as popular today as it was back then.

It is no surprise that this is one of the best selling bodybuilding books ever. Step into the mindset of seven-time Mr. Olympia and say ‘hasta la vista baby’ to that stubborn fat, and hello to Conan the Barbarian-like muscles.

At 800 pages long, it is packed full of useful advice to help you in your bodybuilding journey. Arnie touches on everything from exercises to nutrition, injury prevention to competition preparation.

There is even a photographic section dedicated to bodybuilder “Hall of Famers”, so you can gaze at what other bodybuilder’s have achieved over the years.

At a reasonable price of £19.97 on Amazon and available at nearly every book store, this 5-star book is essential reading for any aspiring bodybuilder. If anybody knows, Arnie knows.

Amazon Rating: 5/5

Published: 1999

Pages: 800

Available at: Amazon, WHSmith, Waterstones, Blackwell’s, Wordery.

Price: £19.97 (Amazon)

#2. Bodybuilding Anatomy by Nick Evans – By Nick Evans, MD

Nick Evans is a pioneer in the modern bodybuilding world. He has sold millions of copies from his “Anatomy” collection worldwide; this being the follow-up to his highly popular Strength Training Anatomy.

Bodybuilding Anatomy is one of the best books for bodybuilding because Evans gives a great insight into what is needed to increase muscle size, dedicating individual sections to each muscle-group, such as how to get bigger arms.

Evans is an orthopaedic surgeon who specialises in sports medicine, so knows everything there is to know about the human body and how to get the most out of it.

Evans’ knowledge reaches far beyond bodybuilding, exemplifying each bodybuilding exercise in great detail. This is one of the best bodybuilding workout books as Evans ensures that you know why you are doing a particular exercise- not just how to do it.

It is also one of the best natural bodybuilding books on the market, as it backs up every piece of advice with science. Plus, as a qualified doctor, you know that you can trust his word!

The paperback copy of this book is up on Amazon for £45.16. Although it is the most expensive book on this list, it is reasonable considering that it is one of the top bodybuilding books out there. But if you are looking for a cheaper option, you can buy the 2015 version of this book for £12.95. It doesn’t have the same legendary status as his 2006 offering, but it does cover a lot of the same content.

Amazon Rating: 4.6/5

Published: 2006

Pages: 200

Available at: Amazon, WHSmith, Blackwell’s, Wordery

Price: £45.16 (Amazon)

#3. Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body- By Michael Matthews

A little different to some other books on this list, Matthews encourages his readers to get a leaner muscular body rather than bulking up massively. So, if you are looking for a bodybuilding book that can help you get aesthetically lean, this is the book for you. It is amongst the best bodybuilding books for men who are aspiring to look more like Zac Efron than Dwayne “The Rock” Johnson.

Matthews’ methods are extraordinary because he insists that you can get the body you have always wanted without cutting out the foods you love, without doing cardio, and without doing more than 6 hours of exercise a week. He swears that you will gain 10 to 15 pounds of lean muscle in a few months if you follow his regime.

This is also one of the best bodybuilding nutrition books out there as Matthews explains how you can continue to happily eat without any guilt. He is strongly against the mass consumption of pills, powders and potions and wants you to achieve your body naturally.

That said, if used correctly, supplements can be a good way to help you bulk up and maximize your gains. But they don’t have to break the bank!

Whilst this isn’t explicitly a vegan bodybuilding book, it promotes the same principles of leading a natural and healthy lifestyle.

Amazon Rating: 4.6/5

Published: 2019

Pages: 492

Available at: Amazon

Price: £12.81 (Amazon)

#4. Functional Training and Beyond: Building the Ultimate Superfunctional Body and Mind- By Adam Sinicki

Although it has only recently been released, this is one of the best selling bodybuilding books out there. Functional Training and Beyond is the modern-day guide to bodybuilding.

It explores techniques and methods that other authors on this list have not even touched upon. Sinicki encourages readers to train their mind as well as their body to maximise results.

Sinicki understands that it is all well and good telling you what you need to do to achieve your perfect body, but if your motivation isn’t there, the muscular frame you are hoping for won’t become a reality. Sinicki challenges your mind to step up and take control.

As Sinicki points out, motivation is the key to success. If you’re a PT and want to help motivate your clients, check out this selection of the best motivational personal trainer quotes.

Sinicki is best known for his YouTube channel The Bioneer, where he treats his subscribers to new and innovative training techniques every week. His book is basically a ‘best of’ compilation of his most popular videos- and more. Check out our list of the best fitness YouTube channels for more inspiring fitness videos!

If you are tired of being told the same things from traditionalists and want to add a bit more excitement into your workout routine, then this is the best bodybuilding book for you!

Amazon Rating: 4.7/5

Published: 2021

Pages: 384

Available at: Amazon, Wordery, WHSmith’s, Blackwell’s, Waterstones

Price: £13.12 (Amazon)

#5. Strength Training Anatomy- By Frederic Delavier

This is a classic bodybuilding book that has sold over a million copies worldwide- and we can see why!

Delavier is an insanely intelligent individual. Having studied Morphology and Anatomy for 5 years, as well as Dissection for 3 years at prestigious colleges, Delavier displays his full intellect here in Strength Training Anatomy.

Delavier draws the illustrations himself, mapping out the benefits of each muscle-building exercise. Delavier demonstrates what a slight change in posture and positioning can do for your body. For example, he’ll talk you through how to perform a sumo deadlift with correct form to prevent injury and target the right muscles.

Many readers will realise what they have been doing wrong after reading this informative publication. You will understand what muscles you are missing as well as hitting with each workout. With coloured illustrations and a chapter dedicated to each muscle, this is truly one of the best books on bodybuilding.

You will learn more from Delavier’s illustrations than what you will read in the average science textbook. Your bodybuilding knowledge will be expanded 10-fold after reading this fitness masterclass!

Amazon Rating: 4.7/5

Published: 2010

Pages: 192

Available at: Amazon, WHSmith, Blackwell’s, Waterstones, Wordery

Price: £14.62 (Amazon)

#6. Jim Stoppani’s Encyclopedia of Muscle and Strength- By Jim Stoppani, PHD

Jim Stoppani’s Encyclopaedia of Muscle and Strength is one of the best bodybuilding books ever. This monstrous 584-page bodybuilding book is full of informative and ground-breaking research conducted by Stoppani. In 2002, Stoppani won the Gatorade Beginning Investigator in Exercise Science award and it is clear to see why.

This is one of the best bodybuilding workout books as Stoppani goes into detail explaining 116 different exercise programs and rates them on difficulty, length and time. There is a section for every stage of a bodybuilder’s journey, whether you are a novice or expert.

If you’re looking for more exercise programmes to follow, there are many bodybuilding and weightlifting apps out there with a whole host of useful features for beginner or pro bodybuilders.

Instead of reading this all in one go, you could just use it as a reference book to check back to after putting into practice what you have already learnt. This book is packed full of information, and can act as the single text you base your bodybuilding progression on over the next few years.

Amazon Rating: 4.7/5

Published: 2006

Pages: 584

Available at: Amazon, World of Books, WHSmith, Waterstones, Blackwell’s

Price: £16.69 (Amazon)

Want to know more about bodybuilding? Here’s 2 more articles we think you’ll love:

• Best Bodybuilding and Weightlifting Apps
• Best Bodybuilding Instagram Accounts
• How To Become A Running Coach

#7. Joe Weider’s Ultimate Bodybuilding: The Master Blaster’s Principles of Training and Nutrition – By Joe Weider and Bill Reynolds

This is undoubtedly a classic bodybuilding book. Joe Weider, a household name in the bodybuilding world, co-wrote this famous text with writer Bill Reynolds. It is a real old school bodybuilding book!

It was released in 1989 when Weider was 70 years old, so he had a lifetime of bodybuilding knowledge behind him. The creator of Mr and Mrs Olympia certainly knows what he is writing about.

This book contains every aspect of the Weider system of bodybuilding. His training principles have been followed by the greatest of bodybuilders (yes, including Arnie!). Weider writes about everything that he has learnt and practiced over the years, including instinctive training, progressive overload, body part sequencing, muscle confusion and supersets.

It is also one of the best books on bodybuilding nutrition. Joe Weider lived to the grand old age of 94 for a reason – he kept his eating clean and his training mean!

So as one of the best bodybuilding diet books written by a legend in the field, you can’t go wrong in purchasing Joe Weider’s Ultimate Bodybuilding, especially for such a reasonable price.

Amazon Rating: 4.6/5

Published: 1989

Pages: 528

Available at: Amazon, WHSmith, Blackwell’s, Wordery, Waterstones

Price: £11.95 (Amazon)

#8. Delavier’s Women’s Strength Training Anatomy Workouts – By Frederic Delavier and Michael Gundill

This is the second time Delavier appears on this list, and not without good reason. This time he’s targeting the female market.

Delavier understands that a lot of what bodybuilding experts talk or write about is targeted at men, so here he flips the script and has produced one of the best female bodybuilding books out there.

This is a very useful bodybuilding book for women who feel inexperienced with using weights. What weight should I lift? What exercise will benefit me the most? How many sets to how many reps? What will make me strong but not bulky? Delavier has all the answers.

If you’re a woman just starting out in bodybuilding, OriGym’s list of the best female bodybuilders will give you some inspiration!

It is one of the best bodybuilding books for women for a reason. Delavier understands the way the human body functions and knows exactly how women’s physiology is different to men’s. Just like in his 2010 book, Delavier depicts how to perform exercises in the right form with phenomenal illustrations, detailing exactly what you need to do to get the most out of each workout.

With 290 illustrations, 159 exercises and 49 different training programs, Delavier and Gundill deliver a great bodybuilding book for women. If you’re a woman looking to get into bodybuilding, this book has everything you need!

Amazon Rating: 4.6/5

Published: 2014

Pages: 360

Available at: Amazon, WHSmith, Waterstones, Blackwell’s, Wordery

Price: £12.75 (Amazon)

#9. Men’s Health Natural Bodybuilding Bible: A Complete 24-Week Program for Sculpting Muscles That Show – By Tyler English

Men’s Health Natural Bodybuilding Bible is a holy text that will help your muscles transform from being small like David to big like Goliath. It will be going a bit far to say this book can perform miracles, but after putting English’s methods into action, you will really feel like you can turn water into wine (or maybe at least into a protein shake).

Tyler English is a Natural Bodybuilding Champion and you can see why he won after reading this book. It is a great insight into the life of a professional bodybuilder, and if you follow it step by step you might feel like entering a competition yourself.

Although this is one of the best bodybuilding books for beginners, it is also great if you are serious about upping your bodybuilding game and turning pro. English trusts that you have the motivation and pushes you to the limit with intense exercise plans and strict dieting rules.

According to English, your dieting has to be on point if you want to achieve the natural muscular body you desire. In this great bodybuilding nutrition book, English tells you what to eat and when, so your time in the gym doesn’t go to waste.

As English points out in this book, a protein-rich diet is essential for gaining muscle.

English takes you step by step through his 24-week program, encouraging you to follow his unique training and diet precisely. You will burn fat as well as build muscle with a target end-goal of being competition ready when the 168 days are up.

Amazon Rating: 4.5/5

Published: 2013

Pages: 698

Available at: Amazon, WHSmith, Wordery

Price: £14.99 (Amazon)

#10. Serious Strength Training- By Tudor Bompa, Mauro Di Pasquale and Lorenzo Cornacchia

They say that 3 is a crowd, right? Well, not when it comes to writing about bodybuilding. Tudor Bompa (award-winning sports scientist and former Olympic athlete/coach) collaborated with Mauro Di Pasquale (sports medicine and nutrition specialist) and Lorenzo Cornacchia (kinesiologist and former bodybuilder) to write one of the best workout books for bodybuilding.

This book combines personal advice with extensive scientific research to provide all the information you need to master strength training. The 3 authors all take pride in being part of the elite in their field, combining their knowledge to produce something that already feels like a classic bodybuilding book.

They list the 80 exercises that cause the greatest stimulation in the muscles, as well as detailing how readers should structure their diets to meet their individual metabolic profiles. It focuses on the 6 key phases of strength training (anatomical adaptation, hypertrophy, mixed, maximum strength, muscle definition, transition).

This top bodybuilding book gives great insight into how to improve your current workout routine by pinpointing how to properly take advantage of periodisation (see the FAQs for more on this!).

It is by no means a bodybuilding ‘diet’ book, but it does touch upon nutrition and how it can enhance your training.

Bompa competed at the Olympics as well as coached Olympic medal-winning athletes, so he definitely knows how to reach peak performance and maintain a high standard of training. Combine that with a renowned nutritionist and a kinesiologist, and you are onto a winner.

Amazon Rating: 4.5/5

Published: 2012

Pages: 368

Available at: Amazon, WHSmith, Wordery, Blackwell’s

Price: £17.45 (Amazon)

#11. Men’s Body Sculpting – By Nick Evans, MD

Another two-timer on the list. Evans is back with a book just as good as his first entry. This time, there is more focus on getting you the aesthetically pleasing body you’ve always wanted rather than just improving your strength. You will be beach-body ready in no time after following Evans’ clear steps in this great bodybuilding book.

It is undoubtedly one of the best bodybuilding books for men. Evans walks you through exercises that will help your pectorals pop, your biceps protrude and your abs glisten in the eye of the beholder.

Evans offers an array of advice on nutrition too. He gives his opinion on what are the best supplements to take to enhance your workouts and help speed up results. You will reduce fat, generate mass and overall look like an entirely new person after putting Evans’ training methods into fruition.

Whilst it touches on nutrition, this isn’t technically a bodybuilding recipe book. There are many great bodybuilding books on this list, but if you are looking to tone your body and get lean, then this is the book for you.

Amazon Rating: 4.4/5

Published: 2010

Pages: 256

Available at: Amazon, Blackwell’s, WHSmith, Wordery

Price: £13.29 (Amazon)

#12. Bodybuilding for Beginners: A 12-Week Program to Build Muscle and Burn Fat- By Kyle Hunt

This is truly one of the best bodybuilding books for beginners. Hunt maps out a doable 12-week plan to get you in the best shape of your life. He will help you go from a complete bodybuilding amateur to a professional in no time at all

With accompanying illustrations, Hunt takes you through 45 high-impact exercises, as well as 10 warm-ups and cool-downs to progress you from no-muscle to Mr. Muscle.

As well as making sure you do the right workouts to maximise your gains, Hunt offers meal ideas, food prepping tips and a guide to macronutrients to help you cut fat and build muscle.

Kyle is the owner of Hunt Fitness, a big online fitness and nutrition coaching business that is highly popular amongst people looking to increase knowledge and improve their efforts in the gym and in the kitchen.

If you want to expand your nutritional knowledge further and use it to help others, you can complete your nutrition training with OriGym!

This is a well explained and well planned out book, simply laying out the criteria for what you need to do week by week, day by day. Hunt never overcomplicates things, teaching you the basics in part 1 and helping you build a foundation.

He then shows you the fundamental exercises in part 2 with the help of illustrations, and takes you through the 12-week program very gently in part 3.

Amazon Rating: 4.4/5

Published: 2019

Pages: 212

Available at: Amazon, Wordery

Price: £10.72 (Amazon)

#13. Starting Strength: Basic Barbell Edition- By Mark Rippetoe and Jason Kelly

Now to finish the list off, here is a book entirely concentrated on an integral part of bodybuilding – barbell lifting. Rippetoe mainly writes about how you can use progressive overload to increase your strength and maintain a routine. He uses the stress, recovery, adoption cycle to help you gain strength quickly.

This is one of the best natural bodybuilding books around. Rippetoe shows you how to build muscle naturally, all through the use of repeating and increasing your barbell lifts, whether it be through the squat, press, bench press, deadlift, power clean or power snatch.

It is a great bodybuilding book for beginners but also for more advanced lifters, as Rippetoe details the importance of correct technique and form. This is the third edition of Rippetoe’s book, having improved upon his teaching methods through 4 more years of research and testing. He has honed his craft and produced another exemplary text to add to his collection.

It is one of the best bodybuilding workout books, because to complete each exercise, all you need is a barbell- no other equipment. Rippetoe utilises the barbell like no other bodybuilding expert does. In this completely indexed guide to barbell lifting, you will be left doubting the way you have trained your muscles in the past.

Amazon Rating: 4.8/5

Published: 2011

Pages: 347

Available at: Amazon, Wordery

Price: £29.87 (Amazon)

FAQS

What is Progressive Overload?

In any bodybuilding workout book, it is likely that you will come across the term progressive overload. This is simply when you gradually increase the weight, frequency, or number of repetitions in your workout.

Progressive overload is the best training method to avoid plateauing, so your body never adapts to a particular routine. It aims to challenge your body and help you get stronger!

What is Periodisation Training?

Another term you will likely come across in any of these top bodybuilding books is periodisation.

Periodisation training is the planning of training variation over an extended period of time. It is heavily used by athletes looking to optimise their performance in preparation for competition, to prevent overtraining, and to improve their overall performance.

Before you go!

From classic bodybuilding books to new approaches and ideas, we hope that you’ve found something for you on our list.

So, which bodybuilding book will you be adding to your bookshelf? Whether you’re starting your bodybuilding journey or simply want to take your training to the next level, it’s time to get reading!

If these books have got you feeling inspired, why not start a career in the fitness industry with one of OriGym’s personal training courses. Download our free course prospectus to find out more about OriGym and what we offer!

Are you after the best wrist straps for lifting? We completely understand why as straps help keep your grip strong and secure so the bar doesn’t slip from your hands! That’s why we have written this ultimate buyer’s guide to help you!

Before we jump right into the article if fitness is your passion, take a look at the Level 3 Personal Trainer Diploma we have on offer!

Or, why not download our course prospectus to find out more! 

Very soon we’ve listed the best lifting straps available to buy in the UK, but first, let us briefly explain how to use straps if you’re a beginner!

How To Use Lifting Straps

If you haven’t used lifting straps before, we’ve got you covered!

Weightlifting wrist straps are often used in heavy pulling exercises! The straps are either made from leather, nylon, or canvas and have a loop on each end.

This is a rough guide to using lifting straps as there are many types of straps available, you should double-check either by learning a tutorial online or asking a coach or fitness professional to wear it correctly.

• With one hand, select the end of one of the straps and place it on the bar.
• Wrap the excess material of the strap in a twisting motion around the bar.
• Any excess material of the can hang around the barbell
• For the strap to feel tight against the bar, clinch the strap and repeat for the other hand.

So now you know how to use the straps, let’s find out where to buy weight lifting straps!

#1 AQF Power Weight Lifting Hand Straps

Price: £6.19

These lifting straps are proof that sometimes simple is best. Their no-frills, all functionality approach makes them the cheapest straps on the list by some distance.

They offer fantastic wrist support and enhanced grip, which equates to a higher lifting potential. With their durable and rugged design, they’re suitable for all kinds of strength training including deadlifts, pull-ups, and weighted chin ups.

Weight lifting straps don’t come much simpler than this. The open-loop design means that there’s virtually no setup time – you simply thread the free end through the loop, wrap that around the bar and you’re good to go.

There’s no excess faff or fiddling, and these straps are great if you just want to start your workout with no fuss.

They’re exceptionally robust and have the feel of a rugged piece of kit. Heavy-duty cotton webbing is extremely strong, and the added support makes a palpable difference.

The length of the straps is slightly above average at 21 inches, and this means that they’re suitable for use with any bar or dumbbell, regardless of size.

There’s no need for gym straps to be excessively complicated, and this offering from AQF should be a staple in any weight lifter’s kit bag.

506 Amazon reviews and a brilliant 4.5/5 star rating are proof of their popularity, and we can’t think of a scenario where they’ll let you down. They even ship with Amazon Prime, so you can get hold of a pair in no time!

#2 Starwood Lifting Straps

Price: £9.99

These Starwood lifting straps are designed with heavier weights in mind, making them a great choice for those looking for Olympic weightlifting straps or anybody looking to pull more weight and improve their grip strength.

Available in a simple black and white style, this unisex design means that this product is supre versatile.

The straps are super secure on the wrist and make a very noticeable difference, especially with higher weights. Whether you’re looking to improve your deadlifts, shrugs, or pull-ups, these straps will take the stress off your fingers and palms, allowing you to lift heavier without worrying that you’ll drop the weight.

Many deadlift straps can have a detrimental effect on your hands, with bruises and calluses common after use, and some that even cut off blood flow at crucial moments during heavier lifts. There are no such problems with these straps though as they are made from strong, premium materials.

The straps are fully adjustable so they’ll fit any hand size, male or female, and they’re quite long at 24 inches. This means that they can be wrapped 2-3 around the bar, offering even more support.

If you wanted to move on to heavier weights, you should invest in a pair of weightlifting shoes to help hit your personal bests!

If you’re thinking of tackling Olympic weights for the first time or are finding that regular straps chaff and injure your hands, then Starwood are offering the upgrade you need.

#3 Elite Body Weightlifting Straps

Price: £6.99

A pair of strong all-rounders, these padded fitness straps will aid you in a wide range of exercises including pull ups, deadlifts, and a variety of snatch variations.

Sure to become a staple in your bag, this budget-friendly pair of lifting straps are available at a fraction of the price of many of the other all-purpose straps available.

These straps are made from heavy duty 100% cotton, making them a durable option with a premium feel that belies the budget price. Even after a couple of uses, the straps don’t stretch during a lift and they show no signs of fray or tear.

These are a great pair of wrist straps for weightlifting enthusiasts due to their phenomenal value for money, but also their durability and grip, both of which are enhanced by the straps extended length of over 60cm.

Not only that, but these straps are definitely one of the more comfortable and stable options thanks to their durable neoprene wrist padding.

If you want further protection on your knees, take a look at OriGym’s recent article on the best knee compression sleeves. This combination of equipment is perfect for anybody wanting a little more support as they tackle the heavier weights.

Since wrist straps are designed with general functionality in mind, taking the plunge with knee wraps elevates your kit into the realms of all-round, high-performance strength training equipment.

Since these are budget-friendly options, you could grab both for less than the price of some of the other straps on the list!

#4 Amica Powerlifting Straps

Price: £8.99

Made of the highest quality blend of neoprene and nylon to enhance their durability, these powerlifting straps from Amica represent affordability without compromising on quality. If you’re a beginner weightlifter unsure of what equipment you might need, this package is the best place to start.

Not only do these lifting straps utilise the best materials available, they’re also at the forefront of weightlifting strap technology, using a foam pad that’s designed to mitigate against and even prevent injury when lifting even the heaviest of weights.

These straps just feel premium – they don’t stretch, and we can’t imagine any conditions where they might develop tears.

Amica is recognised as a producer of some of the best wrist straps for weightlifting in terms of sheer durability. The premium nylon material is incredibly strong, and the rigorous testing process has paid dividends. These are long-lasting, nearly invincible grip straps weightlifting enthusiasts and professionals will love.

Not to mention that these lifting straps are available in three different colours, meaning you can accesorise properly with all your other gym gear!

#5 BEAR GRIP Lifting Straps For Weight Lifting

Price: £9.97

As you might expect from a pair of Olympic lifting straps, these are highly durable, super strength, robust pieces of kit.

They can pull up to a staggering 300kg with no problems, and they can take that kind of weight again and again.

We also found that they don’t slice into the wrist as much as other straps, so despite their incredible strength, they are low impact.

The single loop design is quite ingenious, and it ensures that the straps never become too tight around the wrists.

On a basic level that makes them more comfortable, but with sustained use, it means no problems with blisters, friction burns or interrupted blood supply to the hand.

Considering how these straps are marketed with strength as their primary feature, we were amazed at how soft they were.

That doesn’t come at the expense of security, though. The straps won’t stretch at all, giving you an exceptionally strong support base around the wrists.

This makes them great straps for the deadlift, as well as snatches, pull-ups, and of course, powerlifting, for which they were designed and excel at.

Much like the AQFs from earlier in the list, this product requires no setup and is good to go straight out of the box. This has the additional benefit of making them exceptionally quick to release should a lift begin to fail.

That’s an important safety concern and another reason that these straps are so effective with heavier weights.

There’s absolutely no doubt that these are some of the best Olympic weightlifting straps on the market, and they’ll serve you well as you work your way up through the weight brackets.

#6 Harbinger Women’s Padded Lifting Straps

Price: £10.30

These heavy-duty lifting straps pack quite a punch beneath their colourful exterior.

They come with strong stitching that eliminates any stretch or tearing issues, and as a result, they’re some of the longest-lasting weight lifting wrist straps on the list.

We love the pink weight lifting straps because most of the other straps come in the usual black colour.

Neotek pads provide excellent comfort and protection around the wrists. They’re nice and chunky, and you can feel them taking the brunt of each lift on your behalf.

We were big fans of the merrowed tabs on the end of each strap, too. Much like the stitching, these tabs are in place with longevity in mind.

They stop the straps fraying even after prolonged use, and mean that this equipment could feasibly last for years.

They’re 1 1/2 inches wider than standard straps, and while this might not seem like a lot it does make a difference. It provides a larger surface area, which enhances grip quite strikingly.

We think this is ideal if you’re beginning to scale up your workout, as the added traction can make handling heavier weights much safer.

These are the only straps on the list designed specifically with women in mind. While other straps do claim to be unisex, fit can be a little different for female hands.

These colourful weight lifting straps from Harbinger deliver big on durability and longevity, so they represent an excellent long term investment.

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#7 Pioneer Fitness Cotton Single Weightlifting Strap

Price: £18.99

Another pair of bargain gym lifting straps, the Foxters represent excellent value for money and look good too! The stark red and white text stands out brilliantly against the black material.

It’s quite a visceral design, and makes the straps look as though they mean business right from the off!

Truly all-purpose straps are hard to come by, and that alone warrants the Foxter’s prominent position on this list.

These are without a doubt the most multipurpose set of fitness lifting straps on the list. They’re great for everything from CrossFit to bodybuilding, all the way up to much more demanding powerlifting.

Wrist support is excellent, and the fabric has a durable, none stretch feel capable of enduring anything.

Three different loops mean that they aren’t the most straightforward straps to get on, but once they’re in place they’re extremely secure and offer tremendous grip.

They’re comfortable too, and prolonged use won’t lead to any blisters or chaffing. The interior padding is rather plush and feels softer against the skin than most.

This makes it one of the best lifting straps for bodybuilding if you’re planning to do a lot of sets and reps with these straps.

It’s quite easy to find specialised gym hand straps for the likes of Olympic weights or powerlifting, but it’s often more of a tricky proposition to find solid all-rounders.

Most straps are designed with a specific purpose in mind, but the Foxters will see you through anything.

Many weightlifters carry two or three different types of straps for different weights, so we’re pleased to see a product that negates that requirement.

#8 Grip Power Pads

Price: £35

These weightlifting wrist straps look formidable, and in this case, looks certainly aren’t deceiving.

They’re very, very heavy duty, offer deep padding and an extremely secure grip. The cotton straps are rubber coated for extra strength, and the neoprene padding around the wrist area offers fantastic comfort without sacrificing circulation.

If ever a product was built to last, it’s these straps. The rubber coating prevents them from stretching, tearing, or even fraying.

Neoprene is a notoriously long-lasting substance, and there’s little to no chance of the padding wearing down.

The straps do fit snugly around the wrists, perhaps snugger than many of the others on this list, but they aren’t constrictive and the padding feels nicely responsive.

Padding is strategic, so it’s deeper in areas that experience more pressure. Grip Power believes that these straps will fit almost anybody, and it’s easy to adjust the size.

If you’re looking for fun ways to exercise, you should invest in weighted hula hoops to add a fun dynamic to your workout!

Slip the pads onto your wrists, and then tighten them until they feel snug. These straps are certainly at the higher end of the pay scale, they’re some of the most expensive on the list, but they are worth it.

Their robust quality makes them perfect for heavier weights, including Olympic standard, and we think they’re fantastic deadlift wrist straps.

A 4.5/5 star Amazon rating from 850 reviews doesn’t lie, and you won’t find any other weightlifting straps that offer this level of protection.

Everything from the way the straps fasten firmly around the wrists to the grippy top layer just feels secure, so you’ll be able to lift with confidence.

#9 Rogue Leather Lifting Straps

Price: €30 (approx. £26.51)

These leather weight lifting straps from Rogue have a truly premium look and feel. The leather adds a touch of class and, of course, extreme durability.

Leather lifting wrist straps aren’t as common as you might imagine, and these offerings from Rogue are without a doubt the best you’ll find.

Unlike their cotton counterparts, they won’t suffer from issues like stretch or fray, and as a result, they have a much greater lifespan.

While the exterior of these straps is certainly rugged, the interior has a soft lining which is exceptionally kind to the hands during a lift, even more so than standard cotton.

The lining doesn’t cause any issues with friction, and thus eliminates problems like blisters or calluses.

Despite their tough look, these straps are extremely comfortable, and even the excess strain of heavier weights doesn’t affect the blood supply.

A slightly elongated width of 1.5 inches offers a wider surface area and therefore more grip, and since leather provides exceptional traction (better even than cotton), you’ll encounter no issues with stability.

They’re fantastic for any level of weight, and the box stitching adds even more support in high-pressure areas.

Rogue has developed a pair of lifting straps gym lovers will adore for their comfort, grip, and durability.

Not only will these straps allow you to easily transition through different weight levels, but their leather design will last for years.

Since leather is a somewhat more adaptive material, the longer you use these straps the more they’ll mould to your hands, and after a while, they’ll feel like they were custom made!

#10 Nordic Lifting Straps

Price: £12.92

Nordic is famous for endlessly redeveloping and tweaking their products in pursuit of perfection.

These gym wrist straps have certainly benefited from this ongoing overhaul, and they’re made with some of the highest-quality materials around. We love them for their durability, value for money and expansive range of use.

The first thing you’ll notice about these straps is the quality of the material. Only top of the range cotton and neoprene are used, and build quality is exceptional.

Even the stitching is reinforced. All of this equates to an incredibly strong pair of straps that won’t tear no matter how much pressure you subject them to.

Fortunately, with great strength comes great comfort. We found the neoprene padding to be slightly deeper than on some of the other straps, and it provides excellent cushioning.

Similarly, the level of grip is better than most, making these the perfect straps if you sometimes struggle in that area, especially on heavier weights.

Special mention has to go to how versatile these straps are. They’re some of the best weightlifting straps for powerlifting, deadlifting, and working with Olympic weights, but they’ll also see you safely through CrossFit and a wide variety of other strength training.

This is all due to the premium materials and high build quality.

You also get two sets of straps for the price of one, which makes these some of the best value wrist straps for weightlifting on the market.

Better still, they come with a 1 year warranty and the promise that, if you’re not satisfied, you can return them at any time during the first 30 days.

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#11 IronMind Lifting Straps

Price: £15.99

They’re certainly not a budget option, but these lifting straps are a serious choice for those who want to take their workout to the next level.

Beginners might be put off by the higher price bracket and various customisation options, but more advanced weightlifters, and even those with an eye on the professional sphere, will love this offering from Ironman.

There are quite a few customisation options available with these straps. The entry level straps are the go-to hand straps for weightlifting of any level.

They offer great all round protection, grip and build quality, but there’s plenty more to choose from.

If you like to have a different perspective of working out at home, why don’t you try and buy fitness trampolines! Especially if you’re lacking space at home.

Blue Twos offer extra width and length for larger bars and bigger hands, Short and Sweet is a classic style intended for Olympic weights, and you can also choose more heavy duty lifting straps for professional strongmen in the form of the “Strong Enough.”

It’s unusual to see weightlifting straps that offer this level of customisation and specialisation, as many simply masquerade under the banner of being all-purpose.

Ironman is a serious brand for serious lifters though, and the level of choice speaks volumes about the target audience. These are straps for athletes and professionals.

Whichever option you choose, you can be certain that you’re getting some of the best weight lifting straps in the UK.

They are (of course) made using only super durable cotton that offers exceptional support around the wrists.

The grip is high and non slip, and the straps are easy to take on and off, which also means that it’s much easier to extricate yourself should a lift begin to fail. If you’re looking for one of the best wrist straps for lifting with a professional standard, then you can’t go far wrong with these straps.

#12 Serious Steel Fitness Figure 8 Weight Lifting Straps

Price: £52.99

These deadlift grip straps are some of the most expensive on the list, but they’re also some of the strongest.

Serious Steel boasts that they can take any amount of punishment, and we can attest that they’re super strong and suitable even for the heaviest of lifts.

They’re favoured for intense powerlifting and deadlifts, and the extra level of durability offered by these straps is extremely impressive.

Figure 8 straps come with several advantages. They loop once around your wrist, then the weight, and then over your hand.

This multilayered grip locks you much more firmly to the bar, enhancing traction and making the lift far more secure.

Not only this, but they’re also much easier to take on and off for added convenience and safety.

These Serious Steel powerlifting straps are the best figure 8s currently available, and their durability is second to none.

They come in several different sizes and even have a 1 year warranty for additional peace of mind.

The extra stitching around the seam area is especially welcome, as is the comfortable padding. We even loved the stylish red and black aesthetic!

The figure 8 design makes these the best deadlift straps that you’ll find, and they offer unprecedented security and “connection” to the bar.

Figure 8s are favoured by powerlifters around the world for their extra layer of security. While beginner weightlifters might baulk at the high price tag, those working with heavier weights will love the increased durability.

#13 Grip Power Pads Weight Lifting Hooks

Price: $18.95 (approx. £15.62)

If you have slightly smaller hands, finding the right gym wrist support straps can be problematic. Fit is often on the larger side, but loose straps can make lifting more difficult or even dangerous.

Fortunately, GPP are here to help, and these unique hooks hold a distinguished position on the list as the only pair truly suitable for small hands!

Padding is some of the deepest at a very impressive 6.5 mm. It cushions the wrists and protects them from blisters and other friction related problems without even being too constrictive.

We found the deeper padding far less noticeable than some of the thinner offerings on the list, perhaps because it absorbs more strain from the lift.

Heavy-duty stitching (especially on the wrist area) makes the straps extremely durable, so they should last for a long time, and they come with a money back guarantee to back this up.

These are certainly the best wrist straps for weightlifting if you happen to have smaller hands and are struggling to find a good fit elsewhere, but they’re well built enough to be an easy recommend for anybody.

#14 RDX Lifting Straps With Hooks

Price: £9.99

These are some of the more technical weightlifting straps in the UK. You may have heard of RDX from our recent article on the best weighted vests! 

These straps include several unique features designed with comfort, durability and grip in mind. Blended cotton is the most noteworthy addition.

This elevates these lifting straps into a league of their own by increasing compression and heat retention, all the while safeguarding blood flow.

The first thing you’ll notice on these padded lifting straps is the thumb strap. The weight lifting straps with hooks ensures that they’re easy to use and offers an added layer of grip.

The special flex rubber grip further bolsters traction levels and provides one of the strongest holds on the market. As such, we think these are the perfect straps for deadlift and even powerlifting.

An often encountered problem with lifting straps is sweat. Sweaty hands inevitably have less grip, especially if that sweat begins to permeate into the straps.

Fortunately, the special blended cotton wrist support comes with anti-sweat properties, so you won’t have to worry about sweat related slippage.

Supports are adjustable to suit every hand size, and the hook and loop strap is hassle-free to take on and off, the ideal lifting straps for a deadlift.

We loved the multitude of small, well-conceived features on these straps, which, when combined, make a big difference.

The enhanced grip is a huge bonus, but we were most impressed with the material. It’s sweat-resistant, ensures proper blood flow, and doesn’t stretch during a lift.

The RDX’s might be the most comfortable straps on the list, but thanks to all those features they’re also some of the most supportive and one of the best weight lifting wrist straps on this list.

#15 Rappd Single Loop Lifting Straps

Price: £19.72

Single loop lifting straps have the benefit of being the easiest to use. It is just a matter of slipping these straps on, and then getting to work.

They make excellent Olympic weightlifting wrist straps too, due to their flexible design, which facilitates rapid movement.

Convenience does come with certain compromises, however, not least because single loop straps offer less grip.

If, however, the grip isn’t a major area of concern and you just want a simple strap perfect for day to day gym sessions, then you can’t go far wrong with this product from Rappd.

The wrist support straps for lifting are made with 100% cotton, which is of course excellent at soaking up sweat and has a soft, comfortable feel. Neoprene padding offers some additional comfort too.

Grip has been improved and is generally excellent, even for single loop straps. We detected no issues with fraying or tearing, and other reviewers report owning these straps for many years with no problems.

They’re fantastic for eliminating grip and forearm fatigue, which allows you to lift more and for longer, all the while concentrating on muscle growth rather than worrying about your failing grip.

Rappd has certainly produced some of the more user-friendly straps on the list. Quite simply, they do what they say on the tin without frills or fanfare, but they do it incredibly well.

The newly enhanced grip is a particularly welcome addition, as it offsets some of the associated disadvantages of single loop straps.

These are one of the best Olympic weightlifting straps for customers who place ease of use at the top of their list of priorities.

#16 Schiek Sports Schiek Leather Lifting Straps

Price: £22.99

Despite being harder to come by, leather weightlifting straps can be extremely advantageous.

Not only does leather tend to be more comfortable against the skin than nylon or even extra soft cotton, but it is extremely unlikely to lose its shape. Leather is also much better at absorbing sweat than you might think.

It is, then, a great all round material. The feel is different from any other straps and will appeal to people on an individual basis.

These leather lifting straps from Schiek are a little on the expensive side, but that’s to be expected with this material.

They’re some of the widest on the list at an impressive 11.5 inches and they’re long too, coming in at around 21 inches.

You’ll be able to wrap them around the bar quite a few times for added security, and the extra width boosts traction.

The wider a strap, the more surface area that comes into contact with the bar, hindering any slippage.

Leather will always last a long time, but these straps take things one step further. They’re manufactured using extra strength, extra thick leather. It’s much more durable than anything else on the list and will give you years of faithful performance.

Whether you opt for leather straps eventually comes down to personal preference, and whether you enjoy their feel against the skin, but the benefits are undeniable.

These Schiek straps are an excellent example of their kind, and the double strength leather makes them even easier to recommend if you’re on the hunt for weightlifting straps in the UK.

#17 Dark Iron Suede

Price: £25.88

If you’re after super luxurious lifting straps in the UK then look no further! This product from Dark Iron Fitness is made with exceptionally soft but durable leather, they’re some of the most comfortable you’ll find.

They take the emphasis off struggling for grip or grappling with friction burns and blisters, and place it firmly on the lift itself. This frees you up to focus purely on building muscle.

Reinforced stitching covers the length of the straps, which makes them exceptionally resistant to any kind of wear and tear.

There’s no neoprene padding (a common addition to most straps), as Dark Iron believes that it interferes with grip.

Instead, the straps tighten around the wrist without impediment. This probably wouldn’t work on cotton straps, but because leather is much softer, the increased grip doesn’t come at the expense of comfort.

These straps are genuinely one size fits all, too. While many others make this claim, the absence of the usual neoprene padding means that they’re much more adjustable, and they’ll fit snugly to any wrists.

There’s no denying that they do offer a stronger grip than their more common cotton counterparts, and they feel as though they’ll never break.

It’s rare to find such a perfect combination of grip and comfort, as one tends to come at the expense of the other.

If you want to build a home gym and want to branch out to get the best equipment to train your lower body, OriGym has written the ultimate buyer’s guide on leg press machines so check it out whilst you’re here!

Dark Iron Fitness has so much confidence in these straps that they’ll replace them, completely free of charge, in the unlikely event that they ever fail.

These are some of the most comfortable lifting straps gym users will find, and they’re built for the long haul.

Before You Go!

We hope you found the best lifting straps for you! Whichever one you choose, we know you’re going to love and enjoy the product for years to come!

As always, when you buy the straps, ensure you wrap your wrists correctly to feel the full benefit of wearing weightlifting straps.

So get ready to hit those personal bests with the straps assisting you every step of the way!

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Alternatively, you can download our prospectus for free for further information!

If you trying to achieve a muscular and defined abdominal region, introducing oblique crunches or side crunches as they are also referred into your ab routine is a must.

Having strong obliques give your body that desired athletic look, as well as supporting your overall posture, enhancing sporting performance and aiding the execution of more complex compound movements.

In this article you will learn:

• What are oblique crunches?
• How to do oblique crunches?
• Oblique crunch variations
• Advanced Oblique crunches
• Oblique crunch benefits

What are oblique muscles?

The obliques consist of both internal and external obliques and are responsible for the twisting of your trunk and provides support to your spinal column when moving and stabilises your core.

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Right, let’s jump straight in….

What are oblique crunches?

The oblique crunch exercise is traditionally a bodyweight movement that works both the internal and external obliques through rotation and torque by lifting or “crunching” your upper body towards your lower body or vice versa.

How to do Oblique Crunches?

Firstly, there are several variations on how to do the oblique crunch exercise on the floor and methods utilising equipment. We will show you variations and progressive forms of the exercise that you can strive for or include in your next oblique crunches workout.

Let’s start with the most recreational way most gym-goers perform the oblique crunch:

Oblique Crunch (Side Crunch)

Set-up: You just need an exercise mat or a soft floor to perform this exercise on.

Starting Position:

• Lie down on the floor or mat in a conventional sit-up position with legs at roughly a 90-degree angle and foot planted on the ground. Do not let your feet come up during this exercise.
• Place your hands behind your head on either side to support your neck through the movement and keep your elbows pointing out.
• Do not pull your head forward and keep your chin off your chest when performing the side crunch.

Execution:

• Take a big breath in and engage your core.
• Lift your right shoulder blade off the floor and then drive your elbow in the direction of your left knee.
• Remembering to keep your chin off your chest and not pulling your head and neck.
• Squeeze at the top of the movement and then slowly release back to the starting position. Remember that you are driving across your body, not up and across, that is a sit-up with a twist, not a crunch.
• Repeat the movement until the desired number of repetitions have been completed and the repeat on the other side.

Oblique Crunches (Each Side)

If you prefer to focus on each side of your obliques alternately, much like you might with dumbbell bicep curls, then you adapt the exercise above using the following steps.

Starting Position:

• Set-up and get into position in the exact same manners as the single side oblique crunch with your back on the floor and feet firmly planted at a 90-degree angle.

Execution:

• Again, take a breath, engage your core and lift your right shoulder blade of the floor and drive your elbow in the direction of your left knee.
• Once you have returned slowly and in a controlled manner back to the starting position following the same angle of rotation back, repeat the movement lifting your left shoulder blade and driving towards your elbow towards your right knee.
• Remember to breathe out as you’re contracting and to control the motion on the way back to the starting position.

Oblique Crossover Crunch

Another side ab crunch is the oblique crossover crunch. Many gym-goers opt to cross their leg over, hence the name, to give them more of a directional motivation when executing the movement. This exercise does not really possess any greater benefit or progression than the side crunches mentioned above.

Starting Position: 

• To start the oblique cross-over crunch, lie flat on your back with your body facing the ceiling.
• Cross your left leg over your right thigh
• Rest your right hand on the side of your right temple or side of the back of your head.
• Rest your left hand on the middle of your stomach (this is to remind you to contract and feel your stomach as your crunch up)

Execution:

• Tense your abs and crunch over (not up and over) and across your body so that your right elbow touches the inner left knee (exhale your breath as you do this)
• Once your elbow and knee make contact, pause in the top position for one second and squeeze your abs as hard as possible
• As with all oblique floor crunches, slowly lower yourself back down (whilst inhaling)
• Return to the starting position
• Repeat for the desired number of repetitions before switching sides.

Image Credit: Nick, Founder of LEP Fitness.

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Lying oblique crunches

Another floor oblique crunch is the “lying side crunch” or the “lying oblique crunch” as its sometimes known. This variation isolates the obliques your trying to target more than the above variations and is considered by many trainers as safer for your spine and more controlled as it’s a lateral movement as opposed to a vertical one.

Set-Up: You just need an exercise mat or soft floor to perform this exercise.

Starting Position: 

• Lie down on your left-hand side with both knees bent at roughly a 45-90-degree angle to your body for support.
• Place your right hand on the right side of your temple.
• Rest your left arm on the floor and keep it straight and relaxed.
• Engage the right-hand side of your core and you’re ready to start the movement.

Execution:

• To complete this side crunch exercise, contract the right side of your abdominals whilst bringing your elbow towards your outer thigh.
• As you contract up, slowly exhale.
• Pause in the top position, and contract your abs as hard as you can, hold the contraction for one second before slowly lowering back to the starting position, inhaling your breath on the way down
• Once you’ve completed a repetition, repeat for the desired number of repetitions and then switch sides.

Lying Oblique Side Crunch with leg over

This floor oblique crunch is a good alternative exercise if you struggle to maintain keeping your legs relaxed and feet planted on the floor when performing a conventional oblique crunch.

Starting Position: 

• Lie down on your mat with your back on the floor with legs extended
• Whilst keeping your upper body and head fixed, lift your right leg up and extend all the way over your left leg as far as you can go to give yourself a wide base of support
• Place your left hand on your thigh for support and to help sustain your position.
• Place your right hand behind the right-hand side of the back of your head.

Execution:

• Whilst maintaining a neutral spine, keeping your core tight and focusing on a point on the ceiling, drive upwards, lifting your right shoulder blade and trap off the floor (do not curl over).
• Remember to exhale when you contract and inhale during the controlled lowering phase of the exercise.
• Repeat this movement for the desired number of repetitions before switching sides.

Standing Cable Oblique Crunch

The standing oblique cable crunch is a nice variation to include in your oblique workout and a good way to increase the levels of resistance than oblique bodyweight exercises. This exercise is all about form and technique and needs to be practised to gain full benefit from. It can act as part of a superset or as the weight can easily be changed as a drop set.

Set-Up:

For the oblique cable side crunch, you will need a high cable machine. Set it up as per the instructions and decide which weight you are going to use. We suggest building the weight up incrementally rather than starting on your maximum pull. That way you can avoid injury ad focus on form.

Starting position:

• Grip the handle with your dominant hand and face your body at a right angle to the pulley.
• Keep your feet firmly on the floor and shoulder-width apart.
• Your forearm should be at a right angle to your upper arm.
• Engage your abs, and for extra intensity squeeze your shoulder muscles.

Execution:

• Pull straight down on the weight using your obliques. Ensure you do not go too low.
• When you get to the optimum point for you, which is usually towards the hip where you feel the pressure within the abs, pause for a second.
• Then bring your arm back up in a controlled manner to the starting position.
• Exhale on the pull, inhale on the raise.
• Carry out your reps on one side of your body and then switch sides. Alternately, you can complete these side oblique crunches in an alternative format if you wish, but ensure you sustain control when switching between sides.

Progressive oblique crunches

Once you have learnt how to do the oblique crunches mentioned above, start moving onto more complex oblique crunch exercises like the ones below that will challenge your core more increase more muscle fibre activation and ultimately get you better results in the long run.

Stability ball side Crunch

Once you have mastered some of the floor oblique crunches, a form of progression would be to attempt the stability ball side crunch, which places a higher demand on your core and stabiliser muscles to remain in position and execute the movement.

Set-up: For this side crunch exercise, you will need a stability ball and you can start off by setting yourself near a wall with a little leg room on one side.

Starting position:

• To get into the starting position, place the stability ball a few feet away from the wall and place your left hip on the ball.
• Extend your legs out for support with your right leg fully extended and your foot facing forward at a 90-degree angle flat on the floor.
• Your left leg should be back to increase your base of support and not fully planted.
• Place your right hand either fully out or behind your head and place your left hand on the swiss ball for extra support.

Oblique crunches on a stability ball Execution:

• To execute swiss ball oblique crunches, lift your body off the ball in a straight line over your hip.
• Ensure to keep a neutral spine, your head facing forward and do not let your shoulders rotate.
• Breathe out as your contract and then take a big breath in as your lower in a controlled manner back to the starting position.

To make this stability ball oblique crunch harder, you can move your hips further up the ball and then extend your arms out so when you lower your body your fingertips can almost touch the floor. This will increase the range of motion and challenge your obliques and core muscles even further.

Decline Oblique Crunches

Decline bench oblique crunches increase the range of motion by comparison to oblique crunches on the floor, as your body goes through a larger range of motion and thus your obliques are under more stress and tension.

Setup:

This exercise is usually performed at the gym because it needs an exercise bench and most preferably a decline bench. If you have an exercise bench at home, however, you will be able to this side crunch exercise without leaving the house. Make sure you have the bench set at a decline angle that you feel comfortable with. You can start with a slight decline and progress to steeper angles once you have adapted to the exercise.

Starting Position:

• The starting position for the decline twisting crunch is to slowly lower your back on the bench, ensuring that you keep your back flat against the bench.
• Wrap your feet around the supports underneath to stop yourself from slipping. You might be able to hook your toes behind the bar underneath, depending on how secure you feel.
• You are now in the starting position for the decline oblique crunch and are ready to begin.

Execution:

• To execute, lift your right shoulder blade off the bench and then drive your right elbow in the direction of your left knee.
• Remember, you are not curling up, you’re curling across your body.
• You can put your hands behind your head as you do with other crunches or place one hand on your hip if you prefer. Do not utilise them to pull yourself upwards, they are there to prevent you from using your arms to create momentum.
• Once you have pulled yourself up and over, squeeze for a brief moment before controlling the eccentric contraction back to the starting position.
• Allow your body to fully extend at the bottom of the movement before attempting another repetition and remember to breathe throughout the movement.
• Complete these decline bench oblique crunches each side at a time or rotate sides in between repetitions.

Decline side crunches are difficult; however, you can make them even harder by extending your arms out in a straight line, above your head to shift your centre of gravity further away from your point of axis. Alternately, you can simply add weight in the form of plate or medicine ball by placing it on the side of your chest you’re crunching and then progressing to placing it in your hands that are extended above your head.

Reverse Oblique Crunch

The reverse oblique crunch really works the exterior obliques and creates huge levels of tension on your abdominals that other crunches on this list do not. This exercise can be incorporated into your oblique crunch workout in two ways. Firstly, it can be performed with knees bent or to make the movement harder, with legs fully extended.

Bent Leg Reverse Oblique Crunch:

Starting Position:

• Lye down on the floor with your arms down by your side and your knees bent at roughly a 90-degree angle and feet together. If you feel more comfortable you can place your arms out wide to increase your base of support.

Execution: 

• Take a big breath in and engage your core.
• Lift your legs off the floor whilst ensuring there is no rotation in your head, torso or shoulders and drive your right near in the direction of your left shoulder.
• Squeeze at the top of the movement exhale as you contract your obliques.
• Slowly lower your legs back down to the starting position but ensure your feet do not touch the floor before repeating the next repetition to maximise tension on the muscles.
• You can complete the reverse oblique crunch on one side or alternate between repetitions.

If you want to make the reverse oblique crunch more challenging, try extending your legs out like the video below:

Hanging Knee Raise Oblique Crunch

Saving the hardest until last, the hanging knee raise oblique crunch is an advanced movement for seasoned trainers that works the obliques, hip flexors and abdomen all in one movement.

Set-Up:

For this exercise, you will need a bar that is the correct height for you. It must be above you head and able to support your total weight, including being stable enough so that when you raise your legs off the floor it will remain in place and not flex. A chin-up bar works fine.

Starting Position:

• Stand directly beneath the bar so that it is positioned high above your head.
• Jump up, grip the bar overhand to give yourself more stability, with your hands in line with your shoulders. Hang with your feet facing forward.
• Take a big breath in and engage your abdominals and focus on preparing for your first raise.

Execution: 

• Raise your legs out in front of you and bend your knees at a 90-degree angle with legs together and toes pointed.
• Pull your knees up and across to one side of your body, allowing your hips to rotate until your toes are perpendicular to the floor.
• Aim to move knees up so that your knees almost touch your chest and squeeze at the top of the movement. Whist crunching exhale.
• When you lower your legs do not straighten them. Inhale on the release, keep your legs bent at the knee and complete as many reps as you can. The hanging oblique knee raise can be completed by doing reps on one side and then repeating or by carefully switching sides after each repetition.

Oblique Crunch Benefits

Performing oblique crunches regularly as part of your abdominal workout will help improve your overall posture, balance when playing sports with rotation such as swimming, baseball or cricket, as well as enhancing your overall flexibility.

A major oblique crunch benefit is that it fully engages and strengthens the entire abdominal wall and the lower back which supports your spine. It will activate your stabiliser muscles which are critical in more functional compound movements and reduces the risk of injury.

It’s also beneficial in aiding everyday tasks such as carrying a bag of shopping or twisting to grab the toilet roll.

Side Crunches: Reps & Rest Gaps

This entirely varies depending on your fitness goals. Are you looking to build strength, tone or muscular size? See the general guidelines below to getting reps, sets and rest gaps right for your fitness goal:

Tone (Muscular Endurance):

Reps: 12-20

Rest: 30 – 45 Seconds (short)

Muscular Size (sarcoplasmic hypertrophy):

Reps: 8-12

Rest: 60-90 seconds

Before You Go!

Before you go and put these side ab crunches into practice, go check out OriGym’s recognised personal training diploma or download our course prospectus. Thanks to Nick, head trainer and founder at LEP Fitness for contributing towards this post.

The barbell shrug is perhaps the go to movement when looking to tone or put on mass on the trapezius muscle. There are several variations of the barbell shrug, which we will show you in this article.

Before jumping straight in, why not turn your knowledge of fitness into a new career and become a fitness professional by enrolling on OriGym’s Level 3 Personal Trainer Diploma or downloading our free course prospectus to learn more.

But first, what is the trapezius muscle?

The trapezius muscle is a large muscle at the top of your back and neck that supports the scapula and your arms. It is a muscle that is harnessed continuously on a daily basis and plays an integral role in supporting shoulder and neck movement.

The barbell shrug is often called the shoulder shrug as the trapezius is very frequently trained as part of a shoulder routine, although it is situated ranging from your lower back up to your neck in the shape of trapezium:

Learn how to barbell shrug with three different movements, how to execute them, the benefits of each and how to integrate them into your next workout.

• Barbell Shrug

• Behind the back shrug

• Overhead Barbell Shrug

Picking the right weight when performing the barbell shrug exercise:

This is debatable and certainly goal-orientated. As you will see in just a moment, we would recommend aiming towards:

8 – 15 REPS – Muscle Growth

15 – 25 REPS – Tone

This is due to the biomechanical and grip aspects that come in play when executing correct barbell shrug form.

Read on to see how to perform the movement….

Barbell Shrugs / Shoulder shrugs

The barbell shrug or shoulder shrug as it is commonly referred is a very simple exercise to implement, but when performed incorrectly can cause more damage than most exercises. This is because the trapezius, which is the prime muscle worked during the barbell shoulder shrug helps support the neck and head, therefore caution needs to be taken when undergoing this exercise:

Set Up & Equipment

Use either a smith machine or Olympic bar (recommended) or even better if there is a trap bar at your gym. Alternatives such as dumbbells, plates, kettlebells or cables for shrugs can be utilised. Read on later to for alternative shrug variations, to add variety into your workout.

Starting Position

• Stand with your fee just wider than shoulder width apart with them pointing out up to 15 degrees, whichever is more comfortable.
• grip the bar with an overhand grip. Its recommended to use an overhand grip to prevent muscular imbalances or injuries at the joint.
• Grip the bar wider than shoulder width apart so your arms can lift at a 30 degree abduction.

(Many online publications say to be at a natural position by your side, this however is not optimal. Creating a 30-degree angle allows your trapezius to achieve optimal scapular rotation and really isolating the muscle.

Execution

• Lifting the weight with your legs (not your back) in the same way as executing a deadlift. Or, if using a rack, place the bar above keen height so you can easily lift the wright without placing undue stress on the lower back.
• As you lift the weight thrust your hips forward and once at a fully erect position with your arms fully extended, the barbell should be just above knee level depending on the length of your arms.
• Lean forward very slightly (10 degree recommended) and you can put a slight bend in the knees to allow a smooth contraction all the way up.
• Raise your shoulders vertically and in, as high as possible, hold the contraction and squeeze, before very slowly releasing back to the starting position.
• Drive your shoulder blades up and slightly forward round as you want to create scapula elevation and rotation simultaneously.
• Remember to exhale as you contract and inhale on the downward motion, keeping your core engaged and keeping your head up and facing forward throughout each repetition.

Barbell shrug Muscles Worked:

Prime Mover: Trapezius

Secondary Muscles: levator scapulae, rhomboids

Mistakes to Avoid with the Barbell Shrug:

• Over Flexion in the elbows – Keeping your arms straight throughout the movement is critical for creating isolation and preventing placing tension onto your arms .A slight bend is required to create rotation when driving the shoulders in.
• Not doing the full range of motion (ROM) – Often found when using weights that are too heavy, you don’t get the full benefit of the movement and do not put your trapezius under maximum stress.
• Pulling your Head back – This is called hyperextension. Your head and neck should always remain in a still, neutral position. This is both for safety and for maximum isolation and sustain good barbell shrug form.
• Lack of control during the lowering phase – Every movement should be performed with control both during the concentric and eccentric contraction. However, with the barbell Shrug you must be extra careful as quickly lowering the weight can pull your neck and damage your joints.
• Back Swinging – Swinging the weight normally caused due to trying to go too heavy is a big no. Leave your ego and lower the weight and help prevent yourself getting both lower and upper back pain.

Should you use Barbell wrist straps?

Yes!!….

Your traps are a very large muscle and can take far more strain than your forearm. When you’re utilising heavy weights, your grip will go first, thus using barbell straps is a must. If you’re looking to target grip strength also, performing one set without the use of straps and performing a few forearm exercises separately to reinforce is a good idea.

Beast Gear Barbell Straps – £9.99 on Amazon 

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ALTERNATIVE: Behind the Back Shrugs

Reverse shrugs or behind the back shrugs as they are also referred help place emphasis on a different part of the trapezius. Remember, although shrugs are often called “shoulder shrugs” it is the back that it is actually designed to target.  The trapezius muscle breaks down into three muscle groups:

1. superior fibers – Covers the posterior of the neck
2. middle fibers – Just below is a narrow band of middle fibers which insert into the scapula
3. Inferior fibers – Insert into the spine of the scapula covering large parts of the back

The barbell shrug places a slightly different emphasis on each muscle fibre type, which is why it is good to utilise both within your workouts. The front barbell shrug should be your go to exercise as it recruits more muscle fibres and can be less awkward, but slipping in a behind the back shrug definitely has its place as it focsuing more on the middle fibres.

Set Up:  

You can use either a smith machine (for safety) or Olympic bar on a rack with an appropriate weight. Use a weight lighter than you would on the front barbell shrug. 

Starting Position:

• Stand with your feet roughly shoulder width apart with your back to the barbell set at a height around waist height.
• Stand close to the bar but allow space or the bar to move past your body by moving your hips forward.
• Bend your knees to grip the bar with a reverse underhand grip, wider than shoulder width apart or wider is perfectly fine, and so that when the bar is released your knuckles are facing down and palms facing behind you.
• Keep your head up, core engaged and maintain a neutral spine.

Execution:

• Lift the weight up, keeping your arms straight and feet flat on the floor.
• Breathe out on the way up and try and point your shoulders towards your ears.
• Squeeze at the top of the movement and then slowly eccentrically contract before repeating the movement.

Mistakes to avoid with the behind the back shrug: 

• Position to the bar – Yes this even happens to seasoned pros. When you stand too close to the bar, your body will obstruct the weight moving up and when you stand too far away from the bar you risk injury.
• Leaning forward – When performing a shoulder shrug exercise behind the back on a smith machine, do not lean forward when performing the movement. As the bar can only move in a fixed, vertical movement, resulting in wasted energy expenditure and can damage your rota cuff and neck.

Overhead Barbell Shrug

The overhead barbell shrug is rarely seen on the typical gym floor as it it’s viewed as a more corrective exercise than a barbell shrug for mass. It is utilised to activate and isolate the upper trapezius and superior fribres.

Set Up:

For this exercise you need an Olympic bar or a standard barbell if you prefer a lighter weight.

Starting Position:

• Place the bar on a power rack at slightly above head height place on the floor.
• Keep your feet slightly wider with feet pointing slightly out for extra support and balance.
• Grip the bar slightly wider than shoulder width apart with an overhand grip (pronated).
• Carefully lift the barbell directly over your head with arms fully extended. 

Execution:

• Keeping your feet firmly planted on the floor, shrug your shoulders up again aiming your shoulders towards your ears.
• Really squeeze at the top of the movement, before slowly releasing in a controlled manner, keeping the barbell stable at all times.
• Core engagement and maintaining a neutral spine are key to sustaining your balance.

Mistakes to avoid with the overhead barbell shrug:

• Not engaging your core and creating neutral spine alignment – although this is true of most exercises. It is far more prudent with the overhead barbell shrug as balance is a key factor with weight being applied directly down. Not engaging your core can easily make you lose balance and drop the weight or cause injury.

If you’re new to this exercise you can do it seated or via a smith machine, but free-weight is best as it actively engages the core.

Conclusion

That’s how to do the barbell shrug, overhead barbell shrug and behind the back barbell shrug that you can implement into your next workout.

Take a look at our guide to the cable crossover and if you’re serious about fitness check out OriGym’s Personal Training Diploma Or, go ahead and download our latest prospectus here for more info on what you could be learning!

With the bench press dominating or being the first go-to movement in most recreational gym goer’s routine, exercise movement such as the cable crossover, get neglected or undervalued in workout programmes to bulk up and tone your chest.

Don’t get me wrong, bench pressing or dumbbell pressing is “the” exercise for putting on mass and targeting multiple muscle groups through different planes of motion, however real definition can be achieved through harnessing the various cable cross over exercises which we will show you in this article.

There are a few variances to the cable crossover for chest, depending on what part of the chest you’re looking to focus or target.

When you normally think of the cable cross over, we normally associate this with high cable crossover or standing cable cross over as it’s sometimes referred, but countless other cable chest exercises can be utilised:

• Standing Cable Crossover

• High Cable Cross Over or High Cable Fly

• Decline Cable Crossover or Decline Cable Fly

• Single Arm Cable Crossover or Single Arm Cable Fly

• Cable Crossover with Resistance Bands

• Low Cable Crossover / Low to High Cable Crossover

• Single Arm Low Cable Crossover or Single Arm Low Cable Fly

In this article we’re going to show you how to:

• Set-up the cable crossover equipment correctly for each exercise
• Position and execute each movement and variation
• Cable cross over muscles worked for each exercise

Let’s jump in…..

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How to Choose the right weight on the cable crossover:

Choosing the right weight depends on your goals:

Tone and Definition – 15 – 20 REPS

Putting on size – 8 – 12 REPS

Never sacrifice weight for technique, especially with these types of movements…..

Standing Cable Crossover / Cable Fly

The standing cable crossover is the most common exercise in cable chest exercise that occurs in the gym. See here how to do perform the movement correctly and read on after on how to adapt the exercise:  

Set-Up

• When doing the high-standing cable crossover place the handles high enough that when the handles drop they are roughly just above shoulder height. This can vary depending on your height.
• Attach stirrup handles to both high pulleys

Starting Position:

• Grab one handle with the inside of your one hand and take a step back to allow you to reach the second cable safely with your other hand.
• Take the tension of the weight
• Keeping your shoulders back and a straight back take a step forward into the resistance with one leg staggered in front of the other (normally dominant leg behind for support) with the front knee bent.
• Pull the weight forward with a slight bend in your elbows with your hands open (more advanced) or closed

Execution: 

• Pull your hands down in front of your body in an arc shape until your hands meet around a foot in front of your midriff.
• Squeeze your chest at the end of the movement and slowly realise back to the starting position, before repeating the movement. Keep your elbows higher than your hands throughout the movement.
• Breathe in on the relaxation phase and breathe out when contracting, keeping your head up at all times.

Standing Cable Crossover Muscles Worked:

 Prime Mover:

pectoralis major muscles (chest)

Secondary Muscle: 

pectoralis minor (chest), rhomboids (back), levator scapulae, anterior deltoids (shoulder) and latissimus dorsi (back)

Common Mistakes with the Standing Cable Crossover:

• Not engaging your core for stability
• Allowing hands to rise above elbows
• Swinging the weights too fast
• Not forming an arc but pushing from the shoulders.

Good to Know

Cable crossovers for chest can be performed with your feet together or without taking a step forward, however when you can lean forward it creates a deeper and more challenging repetition and is more stable. 

• Cable crossovers target the pectoralis major muscles’ sternal heads, found in the bottom of your chest as well as activating muscles in your shoulder and back.
• The standing Cable crossover exercise recruits the third most muscle fibres in your chest, only behind bench press and flyes.

High Cable Cross Over or High Cable Fly

If you want to use cable crossovers to target slightly higher up the chest, the chest level high cable crossover is a good adaption exercise to the traditional method:

Set-Up and Starting Position: Set-up the high cable cross over in the exact same way as the standing cable cross over and maintain the same starting position.

Execution:

• Pull the weight down and then arc round and allow your hands to meet in the middle a foot or so in front of your lower chest.
• Squeeze the chest at the end of the movement and return to the starting position.
• Keep your head up and core engaged at all times
• Remember to breathe out during contraction and in when returning to the neutral position.

High Cable Crossover Muscles Worked:

Prime Mover:

pectoralis major and minor muscles (chest) 

Secondary Muscle: 

anterior deltoids (shoulder) and latissimus dorsi (back)

Decline Cable Crossover or Decline Cable Fly

Set Up:

Set up in the same way as performing a standing cable crossover with stirrups on the top left and right-hand side of the cable crossover.

Starting Position:

• Grabbing one stirrup at a time, moving backwards to grab the other, get into the staggered stance as shown earlier taking the tension of the weight.
• Keep palms facing out, head up and core engaged.

Execution:

• With a slight bend in the elbow, keeping your hands below your elbow at all times, pull the weight down and across your body.
• The handles should meet a foot in front on your body, just below your waist. Squeeze and then control your release.
• Remember to breathe throughout the movement.

Decline cable crossover muscles worked:

Prime Mover:

pectoralis major (chest) 

Secondary Muscle:

Anterior Deltoid (Shoulder)

Common Mistakes to avoid:

• Leaning forward – Keep your body erect and maintain the neutral spine position.
• Lunging forward when contracting. Your body should be almost stationary as you contract. If you find yourself lunging forward, lower the weight.

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Single Arm Cable Crossover or Single Arm Cable Fly

Try the single arm cable crossover and as you will see from below, there are a few benefits to the bilateral movement:

Set-Up 

Attach a stirrup to one side of the cable crossover machine at a point above your head ensuring the handle is above head height when it is attached.

Starting Position:

• Stand sideways to the stack and grip the stirrup with the inside of your hand.
• Take the tension and take a step back before moving forward into position, keeping feet slightly wider than shoulder width apart.
• Try to avoid leaning to far forward with this unilateral movement as stability may be compromised.
• Place your spare hand against your hip for stability.

Execution:

• Pull your arm down in front of you forming an arc a foot or so in front of your midriff or in front of your chest if you’re performing a unilateral chest level crossover.
• Squeeze your pectoral at the end of the motion and return to the starting position.
• Ensure to keep your core engaged throughout the movement and breathe

Why do Single Arm Cable Chest Exercises?

• Unilateral cable chest exercise can increase range of motion (ROM) as you’re not inhibited by your other arm
• Allows you to work on muscular imbalances and weaker sides of your body
• Great if you’re training for sport specific purposes e.g. tennis
• Increase kinaesthetic awareness and improve balance
• Increases demand on your core 

Common Mistakes to avoid:

1. Positioning – Ensure to stand central as if you were doing a bilateral cable crossover.
2. Not engaging your core to prevent you from stumbling
3. Moving too deep into the movement without a counter weight on the opposite side of the body. Placing your hand on your hip or holding the other pulley in a relaxed state is perfectly acceptable to sustain balance.

Cable Crossover with Resistance Bands

 

Set-Up:

For this cable fly movement, you will need power bands. Using a squat rack, cable crossover machine or any other sturdy piece of apparatus. wrap the resistance band around the sturdy object at roughly chest height.

 Starting Position:

• Step out until you feel the tension of the bands.
• Adopt the staggered stance as with the standing cable fly
• Keep arms extended out with a slight bend in the elbow

Execution: 

• Pull the weight down and around keeping your core tight and head facing forward.
• The bands should meet in the middle around upper waist height.
• Squeeze, then lower back to the starting position.

Cable crossover with resistance bands muscles worked:

Prime Mover: 

pectoralis major muscles (chest)

Secondary Muscle: 

pectoralis minor (chest), rhomboids (back), levator scapulae, anterior deltoids (shoulder) and latissimus dorsi (back)

Common Mistakes to Avoid:

• Foot positioning – Ensure to adopt the staggered stance when using resistance bands as when you release it can pull your back and off balance when feet are positioned together.
• Do not go too far back when releasing back to the starting position as this can place stress on the shoulder joint.

Low Cable Crossover / Low to High Cable Crossover

Low cable crossover or low to high cable crossover as it is sometimes referred is a great muscle definer to add to your list of cable exercises for chest:

Set-Up

• Place the stirrups on the lowest point of the cable station on both sides.

Starting Position: 

• Grab one handle at a time with the inside of your hand and your palms facing out, feet just wider than shoulder width apart.
• Adopt the staggered stance to increase range of motion
• Keep your shoulders back, core tight and head up throughout the movement.

Execution:

• Pull the weight in a nice smooth arc from your roughly waist height until they’re in line with your upper chest / neck.
• Squeeze your pecs together when executing and release in a controlled manner
• Keep your elbows slightly bent throughout the movement

Low Cable Crossover Muscles Worked:

Prime Mover:

pectoralis major (chest)

Secondary Muscle: 

pectoralis minor (chest), Latismus dorsi (back), front deltoid (shoulder), bicep brachii (arm)

Common Mistakes to Avoid: 

• The most common with the low pulley cable crossover is bending your arms too much that it starts to become a bicep curl.
• Placing too much weight that you do not complete a full range of motion at the top of the movement

Single Arm Low Cable Crossover or Single Arm Low Cable Fly

Like virtually all cable exercises for chest, you can do them bilaterally or unilaterally. Here is how you get set-up to start and execute a single arm low cable fly:

Setup:  

Place the stirrup on the bottom of the cable crossover machine on one side.

Starting Position:

• Grab one handle with the inside of your hand with your palm facing out.
• Place your opposite hand on your hip or hold the other stirrup in your other hand for balance
• Ensure you’re standing in the centre of crossover station and feet slightly wider than shoulder width apart

Execution:

• Creating a smooth arc, pull the weight up and round with a slight bend in the elbow.
• Stop at the point of your upper chest / chin and squeeze.
• Keep your head up and facing forward and then slowly release back to the starting position and repeat the movement.

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