Crunch - Flat Barbell
Recommendations: 2-3 Sets, 10-15 Reps, 20-25 Wght
★★★★☆
Beginner Abdominals Strength Barbell Flat Bench Gym
Purpose: Crunch exercises strengthen the upper abdominal muscles.
Benefits: Crunch exercises will give you a well-defined mid-section.
Lie on a supine (flat) bench with your lower back pressed against the bench and a barbell held behind your neck. Place your feet flat on the floor, your knees at a 90 degree angle. This is the starting position. Slowly raise your shoulders and upper back by contracting your abs (about 30 degrees). Exhale during this movement. Hold this position for 2-3 seconds. Slowly return to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions.
The abs can be divided into the abdominals themselves and the obliques. The obliques are the outer abs and are used in twisting movements. For the sake of exercising, the abdominals are sometimes divided into upper abs and lower abs (this is not a technical division but something for exercising). Both upper and lower abs are used in straight line ab exercises while the upper abs are also involved in twisting movements.
Step 1
Lie on your back on a flat bench with a barbell behind your neck, feet flat on the floor, knees at a 90 degree angle.
Lie on a supine (flat) bench with your lower back pressed against the bench and a barbell held behind your neck. Place your feet flat on the floor, your knees at a 90 degree angle. This is the starting position.
Step 2
Slowly raise your shoulders and upper back about 30 degrees. Pause.
Slowly raise your shoulders and upper back by contracting your abs (about 30 degrees). Exhale during this movement. Hold this position for 2-3 seconds.
Step 3
Return to the starting position.
Slowly return to the starting position. Inhale during this movement. Lie on a supine (flat) bench with your lower back pressed against the bench and a barbell held behind your neck. Place your feet flat on the floor, your knees at a 90 degree angle.