Exercise guide
Crunch On Bench
- Beginner
- Isolation
- Rep-based
- Waist
The bench crunch isolates the upper rectus abdominis by elevating the legs, which stabilizes the pelvis and minimizes hip flexor involvement for a deeper core contraction.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on the floor with a flat bench positioned at your feet.
- Place your calves on top of the bench so your hips and knees are both bent at 90-degree angles.
- Place your hands lightly behind your head with elbows out wide, or cross them over your chest.
- Press your lower back firmly into the floor to eliminate any arch.
How to do it
- Exhale and contract your abdominals to lift your shoulder blades off the floor, curling your ribs toward your pelvis.
- Hold the peak contraction for one second, focusing on a hard squeeze in the upper abs.
- Inhale as you slowly lower your upper body back to the floor with a controlled 2-second tempo.
- Stop just before your shoulder blades fully rest on the ground to maintain constant tension.
Form checklist
- Keep your lower back pressed into the floor throughout the entire set.
- Avoid pulling on your neck; your hands should only provide light support.
- Keep your chin tucked slightly toward your chest to maintain a neutral cervical spine.
- Ensure your legs remain relaxed on the bench to prevent the hip flexors from taking over.
Pro tips
- Focus on 'closing the gap' between your ribcage and your hip bones rather than just lifting your head.
- Forcefully exhale all your air at the top of the movement to engage the deeper transverse abdominis.
Make it harder
- Hold a weight plate or dumbbell against your chest to increase resistance.
- Extend your arms straight overhead to increase the lever arm and difficulty of the crunch.
Frequently asked
- What muscles does the crunch on bench work?
- The crunch on bench primarily targets the abs, and also works the erector spinae as secondary muscles.
- What equipment do you need for the crunch on bench?
- The crunch on bench uses dumbbell.
- Is the crunch on bench good for beginners?
- Yes. The crunch on bench is a beginner-friendly movement and a strong foundation to build on.