Crunch (On Bench)

Lie on a bench with feet flat. Crunch up. Prevents you from cheating by using momentum from the floor.

Quick facts

Primary and secondary muscle groups targeted by this movement.

abs

deep abs / core

What you need and how to position yourself before starting.

benchbody weight

Bilateral

Lying

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Lie down on a flat bench with your back pressed against it.
- Position your feet flat on the floor, hip-width apart, and ensure your knees are bent at a 90-degree angle.
Step 2Position Your Hands
- Place your hands behind your head or cross them over your chest.
- If placing hands behind your head, ensure your elbows are wide and not pulling on your neck.
Step 3Engage Your Core
- Tighten your abdominal muscles to stabilize your core.
- Keep your lower back pressed against the bench throughout the movement.
Step 4Perform the Crunch
- Exhale and lift your upper body off the bench by curling your torso towards your knees.
- Focus on using your abdominal muscles to lift, not your neck or shoulders.
Step 5Hold the Position
- At the top of the movement, hold for a brief moment to maximize contraction in your abs.
- Ensure your neck remains relaxed and your gaze is directed towards the ceiling.
Step 6Lower Your Body
- Inhale as you slowly lower your upper body back down to the starting position.
- Maintain control throughout the movement to avoid using momentum.
Step 7Repeat
- Perform the desired number of repetitions, ensuring to maintain proper form with each crunch.
Step 8Finish the Exercise
- After completing your reps, carefully sit up and swing your legs off the bench.
- Take a moment to stretch your abs and relax before moving on to your next exercise.