Crunch (on bench)

Crunch (on bench)

The crunch (on bench) is a highly effective abdominal exercise that targets the muscles in your core, particularly the rectus abdominis. This exercise is performed on a bench, which adds stability and allows for a greater range of motion, resulting in enhanced muscle activation. Whether you're looking to sculpt your abs for a toned midsection or enhance your overall core strength, the crunch (on bench) is a go-to exercise. One of the key benefits of the crunch (on bench) is that it isolates the targeted muscles without putting excessive strain on your neck and back. By lying on the bench, you can maintain proper form and ensure your abdominal muscles are engaged throughout the movement. This exercise primarily involves flexing the spine to lift your upper body toward your knees, which activates the rectus abdominis. To perform the crunch (on bench), you will need to position yourself on a flat bench with your feet resting on the floor and your knees bent at a 90-degree angle. Place your hands behind your head or cross them over your chest, whichever feels more comfortable. Gently lift your upper body off the bench by contracting your abs and exhaling as you come up. Hold the position for a brief moment, ensuring you feel the tension in your abs, then slowly lower your upper body back down to the starting position. Incorporating the crunch (on bench) into your regular workout routine can enhance your core strength, improve posture, and contribute to better overall stability. However, it's important to remember to maintain proper form and not to overstrain your neck and back. Aim for controlled movements and gradually increase the difficulty or reps as you become more comfortable. As with any exercise, it's always advisable to consult with a fitness professional or trainer to ensure you are performing the movements correctly and safely.


  • Lie down on a bench with your feet flat on the ground and your knees bent.
  • Place your hands behind your head, lightly supporting your neck with your fingertips. Your elbows should be pointing to the sides.
  • Engage your abdominal muscles by drawing your belly button in toward your spine.
  • Begin the movement by lifting your upper body off the bench, curling your shoulders towards your knees.
  • Exhale as you crunch up, and pause briefly at the top of the movement.
  • Slowly lower your upper body back down to the starting position while inhaling.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Ensure proper form and technique by keeping your back flat against the bench and your feet planted firmly on the ground.
  • Increase the intensity of the exercise by adding resistance. Hold a weight plate or dumbbell against your chest while performing the crunch.
  • Focus on engaging your abdominal muscles throughout the entire range of motion, rather than relying solely on momentum.
  • Vary your grip position to target different areas of your abs. Try placing your hands behind your head or across your chest.
  • To avoid straining your neck, keep it in a neutral position and avoid pulling on it with your hands during the crunch.
  • Incorporate different variations of the crunch, such as the reverse crunch or bicycle crunch, to target different muscles within the core.
  • Include the crunch as part of a comprehensive core workout routine, incorporating exercises that target the obliques and lower back as well.
  • Focus on controlled, slow movements rather than rushing through the exercise. This ensures maximum muscle engagement and reduces the risk of injury.
  • Avoid relying on momentum to perform the crunch. Instead, aim for a slow and controlled movement, focusing on contracting the abs with each repetition.
  • Combine the crunch with other exercises to create a more well-rounded workout. For example, you can pair it with a lower body exercise like squats or lunges to create a circuit.


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine