Bench Crunch 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Flat Bench
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Bench Crunch is a bodyweight exercise that targets the abdominal muscles, focusing on core strength and toning. In this exercise, individuals lie on the floor with their upper back positioned on the edge of a bench and their feet placed on the bench. With hands lightly supporting the head, the movement involves lifting the upper body towards the knees by engaging the abdominal muscles, creating a controlled and deliberate crunching motion. Placing the feet on the bench enhances the range of motion and intensifies the engagement of the entire abdominal region, providing an effective workout for both upper and lower abs. This exercise is accessible for various fitness levels, requiring only a bench, and is a valuable addition to core training routines aimed at improving abdominal strength and definition.
How to Perform
Begin the Twisting Bench Crunch to engage both the abs and obliques effectively. Set up by placing a mat on the floor and positioning a flat bench at the end of the mat, forming a T shape to facilitate a stable workout platform.
Lie down on the mat, and place your legs on the bench with your calves resting on the top and your legs bent at a right angle, ensuring a secure and comfortable position for the exercise.
Avoid placing your arms behind your neck, and instead, lightly touch the side of your head with your fingertips, maintaining a neutral neck position to prevent unnecessary strain.
Initiate the exercise by lifting your shoulder blades slightly off the mat, engaging the core muscles, and then perform a controlled crunch by bringing your right elbow up towards the left side of your waist.
Hold the contracted position for a brief pause of 1 second at the top to maximize muscle engagement, and then gradually lower back down to the starting position with control.
Repeat the twisting bench crunch for the left elbow, ensuring a smooth and deliberate motion to effectively target both the abdominal muscles and obliques.
Tips
Maintain the elevation of your shoulder blades off the floor consistently throughout the entire set to ensure continuous engagement of the abs and obliques.
Emphasize controlled and deliberate form throughout the Twisting Bench Crunch, avoiding rapid or jerky movements. Opt for a slow and controlled pace, as quick jerking motions can increase the risk of strains and injuries, compromising the effectiveness of the exercise.
Enhance the intensity of the workout by incorporating longer pauses at the top of each crunch. Extending the pause duration at the contracted position adds an extra challenge, promoting greater muscle activation and contributing to improved overall abdominal strength.
How Not to Perform
Avoid Full Neck Engagement:
Refrain from pulling on your neck with your hands, which can lead to unnecessary strain. Instead, lightly touch the sides of your head with your fingertips to maintain a neutral neck position and prevent excessive stress on the cervical spine.
Steer Clear of Rapid Movements:
Avoid performing the Bench Crunch with rapid, jerky motions. Rapid movements can compromise the engagement of the abdominal muscles and increase the risk of injury. Focus on controlled and deliberate movements to ensure optimal muscle activation.
Don't Rely Solely on Momentum:
Prevent relying solely on momentum to lift your upper body. Using momentum diminishes the effectiveness of the exercise and places undue stress on other muscle groups. Instead, engage the abs deliberately to lift and lower the torso, maximizing the focus on the targeted muscles.
Avoid Overarching the Lower Back:
Refrain from overarching your lower back during the crunch. Maintain a neutral spine position to avoid strain on the lower back and ensure that the abdominal muscles are the primary drivers of the movement.
Do Not Neglect the Bench Position:
Avoid placing the bench in a position that hinders the natural range of motion. Ensure the bench is appropriately aligned to provide proper support to your upper back, allowing for a full range of motion during the Bench Crunch.
Avoid Using Excessive Force:
Steer clear of using excessive force with your arms or pulling on the bench. The arms should provide light support, with the focus on contracting the abdominal muscles to lift the upper body. Using excessive force with the arms can lead to improper muscle engagement.
Do Not Forget Controlled Breathing:
Refrain from holding your breath during the exercise. Maintain a controlled breathing pattern, exhaling as you crunch and inhaling during the descent. Proper breathing not only enhances stability but also ensures optimal oxygenation to the muscles.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.