Exercise guide
Crunch Hands Overhead
- Beginner
- Isolation
- Rep-based
- Waist
This variation increases the lever arm length of a standard crunch, placing significantly more tension on the upper rectus abdominis and obliques. It is an effective way to progress core strength using only bodyweight by shifting the center of mass further from the pivot point.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart.
- Extend your arms straight back behind your head, keeping your biceps aligned with your ears.
- Press your lower back firmly into the floor to eliminate any arch and pre-engage your core.
How to do it
- Exhale and contract your abs to lift your head, shoulders, and upper back off the floor in a controlled curling motion.
- Keep your arms extended overhead throughout the entire lift, ensuring they move in sync with your torso.
- Pause at the peak of the contraction for one second, then inhale as you slowly lower back to the starting position.
- Maintain a slow, 2-1-2 tempo (2 seconds up, 1 second pause, 2 seconds down).
Form checklist
- Keep your arms glued to your ears; do not swing them forward to create momentum.
- Maintain a 'fist-sized' gap between your chin and chest to avoid neck strain.
- Ensure your lower back stays in contact with the floor at all times.
- Focus on curling the ribs toward the hips rather than lifting the entire torso.
Pro tips
- Visualize your abdominal wall shortening as you lift to maximize the mind-muscle connection.
- Exhale forcefully at the top of the movement to engage the deep transverse abdominis.
Make it harder
- Hold a light weight plate or small dumbbell between your hands to increase resistance.
- Lift your feet off the floor into a 'tabletop' position (knees and hips at 90 degrees) to further challenge stability.
Frequently asked
- What muscles does the crunch hands overhead work?
- The crunch hands overhead primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.
- What equipment do you need for the crunch hands overhead?
- The crunch hands overhead requires no equipment — just your body weight.
- Is the crunch hands overhead good for beginners?
- Yes. The crunch hands overhead is a beginner-friendly movement and a strong foundation to build on.