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Abs · Intermediate

Crunch (on bench)

Seated bench crunch from a slightly reclined position with the feet planted and hips kept stable.

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Crunch (on bench) demonstration

Exercise overview

Training details

Abs

Equipment

Bench

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit near the front of a bench with your feet flat, knees bent, and arms crossed over your chest.
  2. 02Lean back slightly while keeping your hips still and your spine long.
  3. 03Exhale and curl your ribs toward your pelvis, shortening the front of your torso.
  4. 04Pause briefly without pulling your head forward or turning the movement into a hip-driven sit-up.
  5. 05Return to the slightly reclined position under control and repeat without resting between repetitions.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteReverse CrunchComparable substituteHanging Leg RaiseComparable substituteCable Crunch

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