All about the Bench Crunch Crossover
(Abs)
BENEFITS & MUSCLES WORKED: Upper & middle ABS, Obliques
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, but slightly wider than for standard straight bench crunches. Many people tell their elbows outwards, but this is a lazy position and can create more instability in the lower back.
NOTES: Difficulty Rating 55%
The Crossover version of the Bench Crunch exercise is very similar to the standard Bench Crunch, and you should aim to mix up the two forms – 5 reps of the Standard form followed by five reps of the Crossover form. The only difference is that on the way up, you should roll across your body in a slight twisting motion and try to connect each alternate elbow with the opposite knee. Don’t move your legs and knees! Don’t worry if you can’t touch the elbows to knees – do your best. The exercise engages the Oblique muscles, along with the Core and central Abs.
The Bench Crunch Crossover is a perfect ‘finishing exercise’ at the end of most gym workouts. They form part of the Mojoh-100 recommended finishing sequence for ALL levels of ability.
This exercise is 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, incorrect performance increases the risk of injury to the lower back region. However, building strength in abdominal muscles is an essential part of recovery from lower back issues. It follows that when using gym exercises to promote recovery from back problems, good form is paramount. Get it wrong and you will make things worse.
NOTES: DIFFICULTY RATING: 15%
This is an excellent toning exercise and fat burner, especially when using lighter weights with higher reps. You can do hundreds of these if you have time. Using too much weight will result in a shoulder injury. This exercise serves as a more effective ‘finisher’ at the end of a back or shoulder session, or when combined with other practical finishing exercises.