Crunch (on bench)
Target your rectus abdominis and obliques with bench crunches. This bodyweight core exercise enhances abdominal definition and stability by curling your
- Movement
- Compound
- Force
- Pull
- Per set
- 45s
- Rest
- 20s
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Variations of Crunch (on bench)
Description
A core strengthening exercise performed while lying down on a bench. The individual curls the upper body towards the knees, engaging the abdominal muscles.
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How to do Crunch (on bench)
- 01Setup
Lie supine on a flat bench with your glutes at the very edge, knees bent, and feet flat on the bench or floor for stability.
- 02Setup
Place your hands lightly behind your head, or cross them over your chest, ensuring your neck remains neutral.
- 03
Exhale and slowly curl your upper body upwards, lifting your head, shoulders, and upper back off the bench, bringing your rib cage towards your pelvis. Focus on engaging your rectus abdominis.
- 04
Pause briefly at the top of the contraction, feeling the squeeze in your abdominal muscles.
- 05
Inhale and slowly lower your upper body back down to the starting position, maintaining control and avoiding letting your head drop back suddenly.
- 06
Complete the desired number of repetitions, keeping tension on your abs throughout the set.
Tips
- Focus on a controlled, smooth movement rather than using momentum to lift your upper body.
- Keep your chin slightly tucked towards your chest to maintain a neutral neck position and avoid strain.
- Imagine pulling your rib cage towards your hips to maximize the abdominal contraction.
- Keep your lower back pressed into the bench throughout the movement to prevent arching and protect your spine.
Common mistakes
- Avoid pulling on your neck with your hands; instead, support your head lightly or cross your arms to prevent cervical strain.
- Do not use momentum to swing your body up; perform each crunch with a slow, controlled contraction of your abdominal muscles.
- Refrain from lifting your entire back off the bench, as this can disengage the rectus abdominis and place undue stress on the lower back; only curl until your shoulder blades clear the bench.
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Get Ellim — FreeQuestions
What muscles does Crunch (on bench) work?
Crunch (on bench) primarily targets Rectus Abdominis. Secondary muscles include Obliques.
Is Crunch (on bench) good for beginners?
Crunch (on bench) is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Crunch (on bench)?
You need Body weight to perform Crunch (on bench). If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Crunch (on bench)?
Focus on a controlled, smooth movement rather than using momentum to lift your upper body. Keep your chin slightly tucked towards your chest to maintain a neutral neck position and avoid strain. Imagine pulling your rib cage towards your hips to maximize the abdominal contraction. Keep your lower back pressed into the bench throughout the movement to prevent arching and protect your spine.
What are common mistakes when doing Crunch (on bench)?
Avoid pulling on your neck with your hands; instead, support your head lightly or cross your arms to prevent cervical strain. Do not use momentum to swing your body up; perform each crunch with a slow, controlled contraction of your abdominal muscles. Refrain from lifting your entire back off the bench, as this can disengage the rectus abdominis and place undue stress on the lower back; only curl until your shoulder blades clear the bench.
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Free · iPhone only · Available on the App Store