Just crunches on the bench

There are various options for straight crunches. You can either lie with a straight back in the classic crunch position on the floor and place your legs on a workout bench in front of you. Alternatively, you can also use a specialized device for the crunches, on which you position yourself properly. In both positions, it is important to ensure that your back is straight, and your head is not too far back or on your chest.

Movement execution

To begin with straight crunches on the bench, you curl your upper body upwards. The movement has a limited range. It is crucial to lift your shoulders and head distinctly during this upward movement. Breathe out during this upward motion. Then, pause and return to the starting position without fully lowering your shoulders. To maintain muscle tension continuously, you only lower your shoulders at the end of the exercise.

Moreover

The variation of upright bench crunches starts by lifting your upper body slightly while curving it. Your legs rest on a special support. The power for the upward movement comes exclusively from the upper body. Meanwhile, you consciously exhale. Then you lower your upper body again without placing your shoulders and upper arms down. This keeps the muscle tension high and increases the training stimulus.

Stressed muscles and common mistakes

For more information about the targeted muscles and common mistakes in the exercise "Upright Bench Crunches," you can visit the "Crunches" website.

Alternative variations to straight crunches on the bench

For more variety in your training, you can also turn to similar exercises or additional variations of the "Upright Bench Crunches" exercise.