Bench Crunch
Bench increases range of motion for spinal flexion
- Level
- Intermediate
- Equipment
- Bench
- Movement
- Crunch · Lying on the back
- Tracks
- Reps only
Works
Abdominals
How to do it
- Lie supine on a flat bench with hips near the edge.
- Place feet flat on the floor or hook them under the pad.
- Cross arms over the chest or place hands behind the head.
- Curl the shoulders off the bench by contracting the abs.
- Pause briefly at the top of the movement.
- Lower the torso back down with control.
Common mistakes
- Pulling on the neck to lift the head.
- Using momentum to swing the torso up.
- Failing to lower the shoulders all the way down.
- Holding the breath during the repetition.
Tips
- Exhale forcefully as you curl upward.
- Imagine bringing your ribcage toward your pelvis.
- Keep the neck relaxed and avoid pulling with the hands.
Details
- Base movement
- Crunch
- Arms
- Both
- Body position
- Lying on the back
- Bench angle
- Flat
