Crunch On Bench

Muscles worked

Setup

1. Lie flat on your back on the floor with a flat bench positioned at your feet.
2. Place your calves on top of the bench so your hips and knees are both bent at 90-degree angles.
3. Place your hands lightly behind your head with elbows out wide, or cross them over your chest.
4. Press your lower back firmly into the floor to eliminate any arch.

How to do it

1. Exhale and contract your abdominals to lift your shoulder blades off the floor, curling your ribs toward your pelvis.
2. Hold the peak contraction for one second, focusing on a hard squeeze in the upper abs.
3. Inhale as you slowly lower your upper body back to the floor with a controlled 2-second tempo.
4. Stop just before your shoulder blades fully rest on the ground to maintain constant tension.

Form checklist

• Keep your lower back pressed into the floor throughout the entire set.
• Avoid pulling on your neck; your hands should only provide light support.
• Keep your chin tucked slightly toward your chest to maintain a neutral cervical spine.
• Ensure your legs remain relaxed on the bench to prevent the hip flexors from taking over.

Pro tips

• Focus on 'closing the gap' between your ribcage and your hip bones rather than just lifting your head.
• Forcefully exhale all your air at the top of the movement to engage the deeper transverse abdominis.

Make it harder

• Hold a weight plate or dumbbell against your chest to increase resistance.
• Extend your arms straight overhead to increase the lever arm and difficulty of the crunch.

Frequently asked

What muscles does the crunch on bench work?

The crunch on bench primarily targets the abs, and also works the erector spinae as secondary muscles.

What equipment do you need for the crunch on bench?

The crunch on bench uses dumbbell.

Is the crunch on bench good for beginners?

Yes. The crunch on bench is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals