All about Bench Crunches for ABS
(Abs)
START POSITION: Sit on a yoga mat, alongside a bench that has a straight edge. Raise both feet onto the bench and slide your bum forward until the backs of your knees are snug with the bench edge. It is crucial that your upper legs (thighs) are vertical from the knee to the hip, and that the bench is not too high, so your hips and buttocks should be planted firmly on the mat for stability.
Place your hands on your temples (or grab both ears) and point your elbows forward. Many people tell their elbows outward, but this is a lazy position and can create more lower back instability.
NOTES: Difficulty Rating: 52%
The Bench Crunch is a perfect ‘finishing exercise’ at the end of most gym workouts. It forms part of the Mojoh Method recommended finishing sequence for beginner and intermediate levels of ability. The exercise is very safe for individuals with lower back issues, and the difficulty level can be easily varied to suit all abilities. However, as with all abdominal exercises, if it’s not performed correctly, there’s an increased risk of injury to the lower back. Despite the small risk, building strength in abdominal muscles is an essential part of recovery from lower back issues.
If you have a gym partner, ask them to tap their fingers firmly onto your middle ABS one or two times as you pause at the top position for a second or two. This exercise has a strong psychological focusing effect on the person doing it, and I can confidently say that, even if it sounds a little weird, it works. For Rocky Balboa fans, you might remember that Rocky was being punched in his stomach by his sparring partner while performing some fairly extreme sit-ups. It’s probably not a great idea for you (or me) to try this. 🙂
All in all, the Bench Crunch is a great exercise to tone your Abs, help you lose weight, and above all, it’s very safe because your lower back is firmly supported by being planted into the ground.
7 Tips for Perfect Form with the Bench Crunch Exercise
- Lie on your back with your legs resting on the bench, and your knees bent at a 90-degree angle
- Place your hands on the side of your head or grasp your ears, or cross them over your chest. Don’t put them behind your head because this can cause neck injuries if you pull from behind as you sit upwards
- Engage your core to lift your head and shoulders off the floor, then slowly lower back down
- Keep your lower back pressed firmly into the floor throughout the movement
- Keep your chin slightly tucked in and your eyes focused on the ceiling
- Don’t flare your elbows. Instead, they should be in front of you, pointing inwards as if you are protecting yourself from a punch to the stomach area. As you crunch, imagine bringing your ribcage towards your hips
- Ensure the bench is stable and won’t slip. If you experience any pain in your lower back, stop and rest, and consider whether your position is contributing to the issue
2 ways to make the Bench Crunch harder
- Hold a weight plate or dumbbell on your chest
- Extend your arms straight back behind your head
Here’s a motivating training montage from that timeless film (just in case you need a little motivation).