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Core

Bench Crunch

An enhanced version of crunches using a bench to increase core engagement.

A challenging variation of crunches performed on a bench, ideal for enhancing core strength and definition.

See all variants of this movement→
How to doTips
Body Part
Core
Level
Beginner
,
Intermediate
Muscles
Abs
Obliques
Modality
Isolation
Direction
Push
Equipment
Bench
Goal
Hypertrophy
,
Endurance

How to do:

  1. Lie on a bench with your feet anchored under the support.
  2. Place your hands behind your head or crossed over your chest.
  3. Engage your core and lift your upper body towards your hips.
  4. Lower your torso back down in a controlled motion.
  5. Repeat for 15-20 reps per set.
  6. Complete 3-4 sets total.

Tips:

  • Avoid pulling on your neck with your hands.
  • Focus on a slow, controlled movement for better muscle activation.
  • Keep your lower back in contact with the bench during the exercise.
  • Increase intensity by holding a weight plate on your chest.

Similar Exercises

Crunch
Cable Crunch
Machine Crunch
Hanging Leg Raise
Reverse Crunch
Toe Touch

This exercise in Workout Days

Extensive Routine
Chest & Back Power
Advanced
8 weeks
Strength and Conditioning Intermediate
Full Body Blast
Intermediate
12 weeks
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