Crunch (on bench)
- Zielmuskel
- Rectus Abdominis
- Synergistenmuskeln
- Obliques
- Equipment
- Body weight
- Körperregion
- Waist
- Typ
- Strength
The crunch on bench is a bodyweight core exercise that primarily targets the rectus abdominis, the front "six-pack" muscle, with the obliques assisting to stabilize the spine. Performed lying on a flat bench with your legs supported, it isolates the abs through a short, controlled trunk flexion and works well as a finisher or in a core circuit.
Crunch (on bench): So führst du sie aus
- 1Lie flat on your back on a bench with your knees bent, resting your calves or feet on the bench or planting your feet on the floor.
- 2Place your fingertips lightly behind your ears or cross your arms over your chest, keeping your chin a fist-width off your chest.
- 3Brace your core and press your lower back gently into the bench to set a neutral starting position.
- 4Exhale and curl your shoulders and upper back off the bench by contracting your abs, lifting only until your shoulder blades clear the surface.
- 5Pause briefly at the top and squeeze your abdominals hard for a count of one.
- 6Inhale and lower your upper back under control until your shoulder blades touch the bench again.
- 7Keep tension on the abs at the bottom rather than fully relaxing, then repeat for your target reps.
Technik-Tipps
- Lead the movement with your ribs, not your head — your chin should stay a fixed distance from your chest the whole set.
- Move slowly, taking about two seconds up and two seconds down, to keep tension on the rectus abdominis instead of using momentum.
- Exhale forcefully as you crunch up to deepen the abdominal contraction.
- Keep your lower back in contact with the bench so the work stays on your abs and off your hip flexors.
- Rest your hands lightly behind your ears for support only; do not pull on your neck to lift yourself.
Häufige Fehler
- Pulling on the back of your head or neck with your hands, which strains the cervical spine and takes the load off your abs.
- Sitting all the way up like a full sit-up, which shifts the work to the hip flexors instead of isolating the rectus abdominis.
- Using momentum to bounce off the bench, which removes tension from the muscle and reduces the effectiveness of each rep.
- Holding your breath instead of exhaling on the way up, which makes it harder to fully contract the abs and brace your core.
- Flattening or arching the lower back away from the bench, which loosens the brace and can stress the spine.
Häufig gestellte Fragen
What muscles does the crunch on bench work?
It primarily works the rectus abdominis, the front abdominal muscle, with the obliques acting as synergists to stabilize the trunk during each rep.
What's the difference between a crunch and a sit-up?
A crunch lifts only the shoulder blades off the surface and isolates the abs through a short range, while a sit-up brings the whole torso up and brings the hip flexors into the movement.
Is the crunch on bench good for beginners?
Yes. It uses only your body weight and a short, controlled range of motion, making it a safe, accessible way for beginners to build core strength and learn to brace the abs.
How many sets and reps should I do?
Two to four sets of 12 to 20 controlled reps is a sensible default. Since it is a bodyweight move, focus on a hard squeeze and slow tempo rather than racing through high numbers.
Why do a crunch on a bench instead of the floor?
Resting your legs on a bench keeps your hips and knees bent at a stable angle, which limits hip-flexor involvement and helps you target the rectus abdominis more directly.
