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INSANE Core Strength Exercise...Push/Pull Ab Rippers

4,606 views · Published 24 March 2016 · 6:41 · Indexed 4 November 2026

Channel: Nick Nilsson - the Mad Scientist of Muscle · 2016 · Sports

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You're going to hate me for this one...this is one of my very favorite "secret weapon" core training exercises. And when you're done, you're going to feel like you can punch through a brick wall.

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It's a relatively simple-looking concept on the surface...you'll be doing a single-arm dumbbell bench press while at the same time doing a single arm cable pulldown/row.

As you're pushing the dumbbell UP, you're pulling the cable DOWN. 

However, even though you're doing a back and chest exercise, as I mentioned, that's NOT the focus of the exercise.

What you might not see at first glance is the INCREDIBLE core cross-tension you'll get when you execute a push and a pull at the same time. In order to stabilize the core while doing two opposing movements, your deep core muscles (obliques and transverse abdominis) will be pushed to the limit.

This is honestly one of THE best core exercises I've ever found. And it's going to develop incredible core strength in you.

I can promise you, if you've never done heavy cross-core tension training before, your deep abdominal muscles will be feeling it for DAYS. That means start with more moderate weights than I'm using in the demo here and work up to it.

I like to keep to lower reps on this one...(4-6 reps). The core responds better to lower reps and resistance, especially if you want to build power and explosiveness, so start with moderate resistance but definitely work your way up.

On each rep, rest your upper arm on the bench, similar to a floor dumbbell bench press. 

To finish the exercise, let your upper arm rest on the bench and release the cable handle.

Reach over and stabilize the dumbbell with the left hand, too. Then just shift your legs around to a kneeling position, then move the dumbbell to the floor (easier to see in the video). 

That's one side!

I recommend taking a rest period in between that and switching up to work the other side. Your core especially will need it. You'll get more out of the other side by waiting for some recovery (at least a minute to 90 seconds) before hitting the opposing movements.

It's going to look exactly the same only with sides reversed. 

Repeat for 4 to 6 reps. 

I would suggest performing two sets on each side.

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Get 6 more insane exercises for a rock-solid core here...
https://www.fitstep.com/best-core-exercises/

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