Crunch (On Bench)

Step-by-step instructions

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

1. 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.
2. 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.
3. Step 3Engage Your Core
   • Tighten your abdominal muscles to stabilize your core.
   • Keep your lower back pressed against the bench throughout the movement.
4. 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.
5. 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.
6. 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.
7. Step 7Repeat
   • Perform the desired number of repetitions, ensuring to maintain proper form with each crunch.
8. 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.