1) Seated twists

An exercise meant to hit the Obliques, work them well yet not put any additional bulk over them.
The subject sits on the end of a horizontal bench. Holding a bar resting behind his/her neck and on his/her shoulders, he/she grabs onto it with a very wide grip.
The subject then starts turning the upper body while keeping the pelvis and the head facing forward all the time. At the extremity of the motions holds on for a second then he/she turns back and does the same twisting motion to the other side.