Core

Bench Crunches

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.

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.

This exercise in Workout Days

Strength and Conditioning Intermediate

Full Body Blast

Intermediate

12 weeks

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