Prior getting into strength training, accessory work was actually the only kind of strength work I did at my 24 Hour Fitness gym. It was an easy way for me to become aware of my body and how to work different muscle groups without much equipment. I always enjoy learning new effective accessory movements so I wanted to share one with you. This movement is also a great one for new moms who can do it anywhere using your child instead of a weight plate and any two even flat surfaces that can support your weight.

The three main lifts I currently train are the back squat, bench press, and deadlift. However, to continue to train the main muscles I use there is also programmed accessory work I follow. The purpose of accessory work is to complement the primary movement. I did these after heavy squats. The Chinese arch is a static movement that brings blood flow back to the low back and works on strengthening your posterior chain and core. It’s really simple and very effective.

 

 

What you need:

2 benches or same height flat surfaces

1 weight plate between 15-35 lbs

 

How to do the movement:

Suspend your body between the two benches with shoulders placed on one and ankles on the other

Gently place weight plate on your hip crease

Tighten glutes and core to raise hips to so body is completely flat

Hold static for 1 minute

Complete  3-5 sets, holding for 1 minute each