Crunch (arms on chest)
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Waist
- Typ
- Strength
The crunch with arms on chest is a bodyweight core exercise that targets the abdominals (rectus abdominis). Crossing your arms over your chest removes the temptation to pull on your head, so the work stays on your abs. It's a beginner-friendly way to build core strength and control with no equipment.
Crunch (arms on chest): So führst du sie aus
- 1Lie on your back on a mat with your knees bent and feet flat on the floor, hip-width apart.
- 2Cross your arms over your chest, resting each hand on the opposite shoulder.
- 3Press your lower back gently into the floor and brace your abs to start.
- 4Curl your head, shoulders, and upper back off the floor by contracting your abdominals, exhaling as you rise.
- 5Lift until your shoulder blades clear the mat, keeping your lower back in contact with the floor.
- 6Pause briefly at the top and squeeze your abs.
- 7Lower under control back to the start, inhaling as you descend.
- 8Complete your reps without letting your head rest fully between repetitions to keep tension on the abs.
Technik-Tipps
- Move with your abs, not momentum — slow and controlled beats fast and bouncy.
- Keep your chin a fist's width from your chest so your neck stays neutral.
- Exhale hard at the top of each rep to deepen the abdominal contraction.
- Think about curling your ribcage toward your hips rather than just lifting your shoulders straight up.
Häufige Fehler
- Yanking yourself up with momentum, which shifts work off the abs and makes the rep easier than it should be.
- Tucking the chin hard into the chest, which strains the neck instead of working the core.
- Lifting the entire back off the floor (a sit-up), which brings in the hip flexors and reduces direct ab tension.
- Holding your breath through the rep, which raises pressure and reduces your ability to brace and contract.
Häufig gestellte Fragen
What muscles does the crunch with arms on chest work?
It mainly works the abdominals (rectus abdominis), the muscle along the front of your stomach. The arms-on-chest position keeps the effort on your abs instead of your neck or arms.
Why cross your arms on your chest instead of behind your head?
Crossing your arms on your chest stops you from pulling on your head and neck, which is a common way to cheat the rep and strain the neck. It keeps the movement honest and focused on the abs.
Is the arms-on-chest crunch good for beginners?
Yes. It needs no equipment, uses only your bodyweight, and the arm position naturally limits cheating, making it one of the safest ways for beginners to learn core control.
How many sets and reps should I do?
A sensible starting point is 2–3 sets of 12–20 controlled reps. Focus on a full, slow contraction rather than racing through high numbers.
What's the difference between a crunch and a sit-up?
A crunch lifts only the head and shoulders off the floor and isolates the abs, while a sit-up brings your whole torso up and recruits the hip flexors. The crunch keeps more constant, focused tension on the abdominals.
