Crunch (on bench)

Description

How to Do Crunch (on bench)

1. 1
   Setup

   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.

2. 2
   Setup

   Place your hands lightly behind your head, or cross them over your chest, ensuring your neck remains neutral.

3. 3

   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.

4. 4

   Pause briefly at the top of the contraction, feeling the squeeze in your abdominal muscles.

5. 5

   Inhale and slowly lower your upper body back down to the starting position, maintaining control and avoiding letting your head drop back suddenly.

6. 6

   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.