davedraper.com home

First Things First

Before you get distracted by all the great options you're about to find here, please sign up for Dave's free weekly newsletter so he can continue to encourage and motivate you toward your fitness goals.
Enter your email address here:
Chris M writes:
"You blend plain-spoken wisdom, motivational fire and wry humor into a weekly email jolt that leaves me itching to hit the gym. Whether I'm looking for workout routines, diet tips or a friendly kick in the butt, the Bomber comes through every time." ... Read more...

Abdominal work

What are your thoughts on side bends for oblique work while holding a 45-pound plate, bending side to side?  And do you like the weighted sit-up machine or do you think regular crunches are better?

I’d skip the side bends, as you might build up the obliques and thicken the area. Let your rope tucks and hanging leg raises, hyperextensions and overall training and smart eating do the deed.

Don’t like the machine either (spine antagonism), and crunches have been recently downgraded for similar reason — too much spinal flexion.

You might like more core work… I love repetition one-arm dumbbell cleans, floor to overhead, as a rugged body exercise (4×8 reps). Lots of gut and system and energy.

Press on… Godspeed


Keeping going after surgery


Oblique development


Roman chair


Rope tucks


Workout for abdominal region