Are you tired of traditional crunches feeling like a chore? Do they strain your neck or back, causing you to lose motivation? If so, you might want to give bench crunches a try. Many gym-goers experience discomfort or pain during regular crunches due to poor form, lack of core strength, or even physical limitations. Fortunately, bench crunches can offer a more comfortable and effective alternative. In this post, we will show you how to perform bench crunches properly, explore their benefits, and provide helpful tips to make them more challenging as you progress in your fitness journey. Say goodbye to painful crunches and hello to a stronger core with bench crunches!
Bench Crunch Summary
- Primary Muscles: Rectus Abdominis
- Secondary Muscles: Obliques
- Equipment: Bench
- Mechanics Type: Isolated
- Force: Pull
- Utility: Auxiliary
Bench Crunch Instructions
- 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.
Video Tutorial
Bench Crunch Muscles
Target (Agonist)
Synergists
Dynamic Stabilizers
- None
Stabilizers
- Deltoid – Posterior
- Latissimus Dorsi
- Pectineus
- Pectoralis Major – Sternal
- Rectus Femoris
- Sartorius
- Tensor Fasciae Latae
- Teres Major
- Triceps – Long Head
Antagonist Stabilizers
- None
Benefits of Bench Crunch
The bench crunch is a great exercise for strengthening the rectus abdominis, one of the most important core muscles. It helps to engage the abdominal muscles while also providing a low-impact workout with minimal strain on the back and neck. When performing the bench crunch, it is important to focus on keeping your lower back against the bench while you crunch up towards your knees. This helps to ensure that your abdominal muscles are the ones that are doing the work, rather than relying on momentum. Additionally, this exercise can be modified depending on your fitness level, allowing you to increase or decrease the intensity as needed. Ultimately, the bench crunch is a great way to target the rectus abdominis and get a solid core workout.
Tips for Performing Bench Crunch
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.
Benefits and Tips Video
Frequent Mistakes 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.
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Variations and Complementary Exercises
The Bench Crunch is a great exercise for targeting the abdominal muscles. However, if you’re looking to add some variety to your routine or simply want to switch up the intensity, there are plenty of variations, complementary, and alternative exercises that you can use to achieve similar results.
V Up
V Up is a great alternative or complementary exercise for the Bench Crunch. It is an intense abdominal exercise that works the same muscles as the Bench Crunch, but it also engages the hip flexors and obliques. It requires you to sit on the ground with your legs straight out in front of you and your arms stretched out above your head. Then, you slowly lift your torso off the ground while simultaneously raising your legs in the air. This combination of moves will help strengthen your core and help you develop a strong abdominal wall.
Straight Arm Crunch
The Straight Arm Crunch is a great alternative or complementary exercise to the Bench Crunch. This exercise targets the abdominal muscles and strengthens the core. To do this exercise, you will need to lie flat on the ground with your legs bent and feet flat on the floor. Then, with your arms stretched out straight above your head, slowly curl your upper body towards your knees and hold for a count of five. Return to the starting position and repeat for desired repetitions. This exercise is great for targeting the rectus abdominis and transverse abdominis muscles which are important for overall core strength.
Straight Arm Bridge
The Straight Arm Bridge is a great complementary or alternative exercise to the Bench Crunch. It involves lying on your back with your arms straight at your sides and your feet flat on the floor. From this position, you lift your pelvis up towards the ceiling, making sure to keep your arms straight and your shoulders down. This exercise works many of the same muscles as the Bench Crunch, such as the core, hips, and glutes, but also engages your triceps, lats, and rear deltoids for an added challenge. The Straight Arm Bridge can be used as a warm-up or a cool-down exercise, or even as a stand-alone workout when done in repetition.
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Standard Crunch
The Standard Crunch is a great alternative or complementary exercise to the Bench Crunch. The Standard Crunch requires you to lie on your back with your knees bent and feet flat on the floor. You then lift your shoulder blades off the floor, bringing your chest towards your knees. This exercise works your abdominal muscles, including the rectus abdominis, obliques and transverse abdominis. The Standard Crunch is an effective exercise to help strengthen and tone your core muscles, while also helping to improve balance and posture. It is also a great way to add variety to your workout routine.
Scissor Crunch
Scissor Crunch is an effective alternative or complementary exercise to the Bench Crunch. This exercise works both the upper and lower abdominal muscles by lying on the floor and simultaneously raising both legs and torso. By keeping the legs together while performing the crunch, the glutes and hip flexors are also engaged. Additionally, this exercise can be modified to be easier or more challenging depending on your fitness level.
Roll Ups
Roll Ups are a great alternative or complementary exercise to the Bench Crunch. This exercise works the entire core and focuses on both the lower and upper abdominal muscles. It also helps to improve balance and coordination while strengthening the entire torso. Roll Ups are performed by lying on your back and bringing your legs and arms up into a crunching motion. This exercise can be done with weights, a stability ball, or just bodyweight. It is a great way to target the core muscles in a dynamic and challenging way.
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Opposing Complementary Exercises
These exercises are designed to work the opposing muscles of the Bench Crunch to create a balanced workout. A balanced workout helps to strengthen the entire body and prevent injury. Incorporating these exercises into your routine can help you get the most out of your workout and see the best results.
Straight Leg Cable Pull Through
The Straight Leg Cable Pull Through is a great complementary exercise to the Bench Crunch as it works the opposing muscle groups. It is a great exercise to do after the Bench Crunch as it stretches out the hip flexors and strengthens the hamstrings. The Straight Leg Cable Pull Through involves standing in front of a cable machine and looping a rope attachment around the ankles. The athlete then takes a few steps away from the machine and pulls the rope back towards them, keeping their legs straight throughout. This exercise helps to build strength and stability in the posterior chain, which works in opposition to the anterior chain that was worked during the Bench Crunch.
Bird Dog Plank
Bird Dog Plank is a great exercise to complement Bench Crunch, as it works the opposing muscle group. This exercise targets the core, lower back, and glutes, while Bench Crunch focuses on the abs and obliques. Bird Dog Plank helps strengthen the upper and lower body simultaneously, making it an effective full-body exercise. It also helps to improve posture and balance, as well as aiding in injury prevention. By combining Bird Dog Plank with Bench Crunch, you can target both the upper and lower body for a comprehensive workout.
45 Degree Twisting Hyperextension
The 45 Degree Twisting Hyperextension is a great way to supplement the Bench Crunch exercise as it works the opposing muscle groups. This exercise targets the lower back and obliques, focusing on the glutes and hamstrings. By working the opposing muscles of the Bench Crunch, this exercise helps strengthen the core and increase stability. It also helps improve posture and balance while providing a great stretch for the lower back. In addition, it can help to reduce back pain and improve overall performance in other exercises.
Get Your Abs On Point With Bench Crunch
To get your abs on point, try incorporating the bench crunch into your workout routine. This exercise targets your core muscles and helps to strengthen and define your abs. Using a bench, you can perform a variety of crunch variations to challenge your abdominal muscles. By adding in resistance or holding weights, you can increase the difficulty of the exercise and make it more effective. Remember to engage your core muscles throughout the movement and keep your neck relaxed to avoid strain. Add the bench crunch to your workout routine for a stronger, more defined core.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Abs Bodyweight Exercises
