Reverse crunch on flat bench press

Edited by Dr. Massimo Bonazzelli

Synonyms

The reverse crunch exercise on the flat bench is also known as the Reverse crunch, Flat bench reverse crunch

Type of Exercise

Reverse bench press crunch is a monoarticular exercise

Variants

• Reverse Crunch on Incline Bench
• Reverse parallel crunch
• Reverse Bar Crunch

Reverse Crunch on Bench Press: Execution

The starting position sees the athlete lying on his back on a flat bench with the hips flexed at 90 °, the legs parallel and the knees flexed or extended. The hands can grasp a fixed point to facilitate the exercise or left free. The execution consists of flexing the spine by pushing the knees (variant with bent legs) or feet (variant with knees extended) upwards (the exercise is also known as rising flag) (very difficult), or towards the head. If you decide to push upwards, the hips extend slightly during the concentric phase, while all the angles of the body except that of the spine must remain unchanged for the entire duration of the exercise.

Muscles involved in the reverse crunch exercise on the bench press

Group 0

• Rectus abdominis
• External obliques
• Internal obliques

Action
Flexion of the column

Group 1

• Gluteus maximus
• Semitendinosus
• Semimembranous
• Long head of the hamstring
• Ischial head of the great adductor

Action
Hip extension (very small)

Function of the stabilizing muscles: Stability of the spine and hips and knees

Train at home with our Workouts

Select the muscle to train Abdominals Arms Legs Buttocks Pectoral Back Shoulders Select the difficulty of the video exercises Very Easy Easy Medium difficulty Quite Difficult Very difficult