All about Bench Crunches for ABS
(Abs)
START POSITION: Sit on a yoga mat, alongside a bench that has a straight edge. Raise both feet onto the bench and slide your bum forward until the backs of your knees are snug with the bench edge. It is crucial that your upper legs (thighs) are vertical from the knee to the hip, and that the bench is not too high, so your hips and buttocks should be planted firmly on the mat for stability.
Place your hands on your temples (or grab both ears) and point your elbows forward. Many people tell their elbows outward, but this is a lazy position and can create more lower back instability.
NOTES: Difficulty Rating 45%
The bench crunch is a perfect ‘finishing exercise’ at the end of most gym workouts. It forms part of the Mojoh Method recommended finishing sequence for beginner and intermediate levels of ability. The exercise is very safe for individuals with lower back issues, and the difficulty level can be easily varied to suit all abilities. However, as with all abdominal exercises, if it’s not performed correctly, there’s an increased risk of injury to the lower back. Despite the small risk, building strength in abdominal muscles is an essential part of recovery from lower back issues.
If you have a gym partner, ask them to tap their fingers firmly onto your middle ABS one or two times as you pause at the top position for a second or two. This exercise has a strong psychological focusing effect on the person doing it, and I can confidently say that, even if it sounds a little weird, it works. For Rocky Balboa fans, you might remember that Rocky was being punched in his stomach by his sparring partner while performing some fairly extreme sit-ups. It’s probably not a great idea for you (or me) to try this. 🙂
Here’s a motivating training montage from that timeless film (just in case you need a little motivation).
