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Please read our guidelines section before attempting any of our six pack abs exercises.

Bench Abs Crunches Exercise Summary
Technique User Level Intensity Primary Muscle Secondary Muscle Exercise Goal Benefits
Technique Novice + Moderate Middle Abdominals Upper Abdominals Strength Tone
Exercise Needs
Equipment Needed An abs bench
Equipment Guide Check out our top abs training equipment
Stretching Exercise Guide See our abs stretching exercise guide before starting
Muscle Group Guide Also see information about the abdominals muscles

Bench Abs Crunches Technique Instructions

Bench Abs Crunches
Technique - If you are using a decline abs bench you will need to use a second weight bench to raise it's height before starting the exercise. Sit down on the abs bench and hook your feet into the leg supports. Place your hands behind your head and interlace your fingers together. Sit tall and start the exercise when ready. Inhale as you lower your upper body down backwards in a slow, controlled manner keeping your back straight and solid. Stop when you feel the lower portion of your shoulder blades brush the weight bench but do not lay down. Exhale as you raise yourself back to the starting position again keeping your back straight and upper body strong. Squeeze your abs muscles inwards at the top of the motion and hold the position for a count of 1. Do not allow any longer than a count of 1 before starting the next rep as this will maintain pressure on the abs muscles and increase the overall benefits of the exercise.

Bench Abs Crunches Video