Twisting Bench Crunch

DMOOSE

Twisting Bench Crunch

Exercise Description

Main Target Muscles

Rectus abdominus, obliques

Secondary Target Muscles

quads

Workout Type

Strength

Gym Gear

Decline Bench

Fitness Level

Intermediate

Compound/Isolated 

Isolated

Power Move 

Twisting Bench Crunch Overview

The decline twisting sit-up is an abdominal and oblique exercise which strengthens your core and builds muscle. It’s a great exercise for intermediate to advanced lifters with its moderate level challenge but high efficiency for the purpose. It is primarily a bodyweight exercise but you can increase the challenge with added free weights.

It’s imperative to strengthen abs and obliques for your functional fitness. But no need to get too complex since the core does receive a lot of stimulation even during lower body compound movements. These twisting bench crunches are perfect to tone and build ideal abs.

How To Do It

  1. Sit at the highest point on the decline bench and place your legs through the supportive padding/foam to hold yourself in place.
  2. Then lie down flat on the bench so that your head is lower than your legs.
  3. Place your hands lightly behind your head or cross your arms on your chest.
  4. Keep your head straight and core tight.
  5. Perform the sit-up and twist your torso to one side at the same time while exhaling.
  6. Hold for a couple of seconds to let the muscles feel the stretch.
  7. Slowly lower your body back down while inhaling.
  8. Repeat exercise but twist to the other side this time.
  9. Repeat for the desired number of reps.

Tips on Twisting Bench Crunch

  1. You can hold a plate near your chest for more resistance/challenge.
  2. Keep your head and neck straight at all times during the move.
  3. Place your hands anywhere as long as you can comfortably go through the exercise. But hands behind your head or crossed on your chest are the most common places for hand placement.
  1. This is a great core strengthening exercise which is important for balance and stabilisation

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