Bench Crunch – Quick Guide To Make You An Expert At This Ab Exercise

Bench Crunch, indeed, is a terrific strength training exercise to shape your abs. Are you attempting to use outstanding technique and tone up your Rectus Abdominis? Try our how-to guide to help you commence today.

Exercise Summary

  • Primary Muscles Worked: Rectus Abdominis
  • Other Muscles (Secondary) Worked: Obliques
  • Equipment: Bench
  • Mechanics Type: Isolated
  • Force: Pull
  • Utility: Auxiliary

Bench Crunch Exercise Procedure

  • To start this exercise, you need a crunch bench or a decline bench that you can make flat. Take time to set up the leg supports appropriately for you.
  • Once you have the bench set up, commence doing crunches, as usual, curl your body up, rolling your back off the bench.
  • Stop at the top before your lower back is off the bench.
  • Finally, slowly lower your body back down on the bench.
  • Continue your Bench Crunch for 8-10 reps.
Graphic image of a muscular woman performing alternate cable triceps extensions.

Utilized Muscles

Target (Agonist)

  • Rectus Abdominis


  • Obliques

Dynamic Stabilizers

  • None


  • Deltoid – Posterior
  • Latissimus Dorsi
  • Pectineus
  • Pectoralis Major – Sternal
  • Rectus Femoris
  • Sartorius
  • Tensor Fasciae Latae
  • Teres Major
  • Triceps – Long Head

Antagonist Stabilizers

  • None
Image of the skeletal muscular system with the muscles used in the bench crunch exercise highlighted in red and the rest in blue.

Tips for Better Results and Proper From

You’ve come at the right location if you desire to forge ahead your capability to conduct bench crunch. Using these suggestions can allow you to maximize the advantages of this amazing exercise. Concurrently with shaping your stomach muscles, improving mobility, and even a reduced chance of injury can all be accomplished with this exercise. So let’s begin right now and see what these suggestions may accomplish for you.

  • Maintain Proper Form: Make sure you keep your feet flat on the floor, your back straight, and your hands behind your head while doing the Bench Crunch. This will help to maximize the effectiveness of the exercise and minimize any potential risk of injury.
  • Use Controlled Movements: Control your movements while performing the Bench Crunch by taking a slow, deliberate approach to each crunch. This will help you to target the muscles you are trying to work more effectively and reduce the risk of injury.
  • Keep Breathing: Don’t forget to keep breathing during the Bench Crunch! Taking deep breaths helps to keep your core muscles engaged and will also help you to avoid getting lightheaded while doing the exercise.

Frequent Mistakes You Want to Be Sure To Avoid

Avoiding common errors might mean the distinction between a successful training session and an injury when executing bench crunch. Additionally, achieving optimal results from this exercise requires appropriate form, and avoiding perform typical errors can allow you to perform the exercise correctly and obtain optimal results. But relax, it’s not as challenging as it might appear. By knowing the errors to avoid and taking the appropriate actions, you can execute the exercise safely and effectively. So it is time for you to maximize your results from this exercise and enjoy the benefits of a successful workout.

  • Not engaging their core: Not engaging your core when conducting a bench crunch can lead to an incomplete workout, as it is important for stabilizing your body and ensuring that you are doing the exercise correctly.
  • Not controlling the movement: If you are not controlling the movement of the crunch, you are not getting the full benefit of the exercise and could be putting yourself at risk for injury.
  • Not keeping your feet on the ground: Keeping your feet on the ground helps you to keep your body stable and in proper alignment during the exercise, so not doing so can limit the effectiveness of the crunch and cause discomfort.


The bench crunch is a great exercise for anyone looking to get fit. It’s easy to learn and can help you target the right muscle groups. Just remember to keep your core tight, your back flat against the bench, and never lock your legs when you raise them. If you follow these tips and avoid the common mistakes, you’ll be well on your way to achieving those fitness goals. So why wait? Get out there and give it a try! And when you’re done, be sure to check out our other fitness articles to help you reach your goals.

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