IsolationBodyweight
Bench Crunch
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 15–20 reps (30–50% 1RM, RPE 5–7)
Strength
Max Power
3–4 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
Endurance
Stamina
2–3 sets × 20–25 reps (20–40% 1RM, RPE 5–6)
📋How to Perform
- Lie on your back on a flat bench with knees bent
- Place your feet flat on the bench or hook your ankles under a pad to secure them
- Put your hands lightly behind your head (don't interlock fingers) or cross them over your chest
- Take a deep breath in and engage your core - activate your abs
- Exhale as you crunch up by bringing your ribs toward your hips and lifting shoulder blades off the bench
- Focus on using your abs, not pulling with your neck - feel your abs contract
- At the top, squeeze your abs hard for 1-2 seconds and pause
- Slowly and with control, lower back down (take 2-3 seconds) but keep constant tension in your abs
💡Coaching Cues
- ✓
Lift with abs not neck
- ✓
Ribs to hips movement
- ✓
Squeeze abs hard at top
- ✓
Control the descent
- ✓
Keep tension throughout
- ✓
Exhale as you crunch up - this is important
⚠️Common Mistakes
- ✗
Pulling on neck with hands - risk of neck injury
- ✗
Using momentum instead of abs
