Prone bridges problem

[iCookie]

As the prone bridge is the last exercise on the 5x5 program, I tend to be very worned out when doing it.

So I never actually feel it in my abs/core. I always feel it in my arms, and my arms are usually the first to go.

Is there an exercise that can replace the Prone Bridge?

[lovestolift]

If you are doing them like this...



...then your arms shouldn't be fatiguing. Your upper arm is perpendicular to your torso and your lower is parallel, so there is no lever arm to give out. If anything the shoulders could cave, but the arms shouldn't.

[iCookie]

Yep, that's the way I'm doing it.

And when I think about it, it's not actually my arm giving in, but my shoulders. After I have completed the set, I feel it way more in my shoulders and chest (!) than in my core...

[sgtrock]

Ditto. My shoulders tend to shake on this as well. But I can now (well, did at least) do 3x12 reverse crunches without holding anything, and recently tried very initial dragon flag progressions. I've almost stopped doing bridges, just once every few workouts to keep from losing the ab tension.

I do some ab tension before every workout to fire the abs. I learned a "real" ab move from this guy on Ellen's show. I hate TV and hate this show, but this guy blew my mind. Ignore the dancing and crap, listen to what he says about your abs. Assume the position and then try to make your head move closer to your pelvis without moving your body, just crushing your abs. THAT is ab tension. If you aren't used to it, it will HURT. Did for me and for another guy I showed it to -- and he could overhead squat 135 with tight abs.



He describes the basic gymnast "hollow" position. So try the hollow rock as below. I do a few of these and arches (aka supermans, you can rock here too) before working out to fire up my core muscles.



I prefer this as an alternative to the plank.