Crunch - High Plate Bench
Recommendations: 2-3 Sets, 8-12 Reps, 20-40 Wght
★★★★☆
Abdominals Strength Flat Bench Plate Pull Gym
Purpose: Crunch exercises strengthen the upper abdominal muscles.
Benefits: Crunch exercises will give you a well-defined mid-section.
Sit on a supine (flat) bench with your feet on the end of the bench, knees at 90 degrees. Hold a plate in both of your hands, arms locked, above your head. This is the starting position. Slowly lower your upper body until it is just above the bench. Inhale during this movement. Slowly return to the starting position. Exhale 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
Sit on a flat bench, feet on the end of the bench, knees at 90 degreaser. Hold a plate overhead.
Sit on a supine (flat) bench with your feet on the end of the bench, knees at 90 degrees. Hold a plate in both of your hands, arms locked, above your head. This is the starting position.
Step 2
Slowly lower your upper body to the decline bench.
Slowly lower your upper body until it is just above the bench. Inhale during this movement. Keep your arms stationary as you move towards the bench.
Step 3
Return to the starting position.
Slowly return to the starting position. Exhale during this movement. Sit on a supine (flat) bench with your feet on the end of the bench, knees at 90 degrees. Hold a plate in both of your hands, arms locked, above your head.