CRUNCH ON A FLAT BENCH WITH HIPS FLEXED TO 90 DEGREES AND FEET SUPPORTED ON A RISE - EXERCISES
Home / exercises / 2021

Crunch on a flat bench with hips flexed to 90 degrees and feet supported on a rise




Edited by Dr. Massimo Bonazzelli

Synonyms

The Crunch exercise on a flat bench with hips flexed to 90 degrees and feet supported on an elevation is also known as a Crunch.

Type of Exercise

Crunch on a flat bench with hips flexed at 90 degrees and feet supported on a raised side is a monoarticular exercise

Crunch on a flat bench with hips flexed to 90 degrees and feet resting on a lift: Execution

The starting position sees the athlete lying on his back on a bench with his hips flexed at 90 ° and knees flexed so that both feet are resting on a barbell. The lower limbs must remain motionless for the duration of the exercise. The portion of the body initially in contact with the bench goes from the lower angle of the shoulder blades (variable subject to the anthropometric characteristics of the athlete) to the buttocks, while the shoulder blades and head are suspended and tilted downwards in order to fully stretch the rectus abdominis . The list has been written in ascending order of difficulty. Once established where to place the limbs, it is no longer possible to change this parameter except as a cheating technique or to lighten the load during a series in "stripping". The execution consists when performing a spine flexion, taking care to keep the lower back in contact with the bench for the entire duration of the exercise. The distance between the chin and the sternum should remain as constant as possible. The range of motion is reduced, as lifting the back too much will also flex the hip, turning the crunch into a sit-up. In case the lower back comes off the bench during the exercise, despite the " athlete undertakes to avoid it, it is necessary to switch to a less demanding variant of crunch. To emphasize the work of the oblique abdominals, it is possible to perform the concentric phase of the movement by twisting the torso towards the right side; in this movement the work of the external obliques of the left side and of the internal obliques of the right side is maximized. The movement is one-sided and the description refers to the right side. Repeat in a mirror image for the left side.

Muscles involved in the bench press Crunch exercise with hips flexed to 90 degrees and feet supported on an elevation

Group 0

  • Rectus abdominis
  • External obliques
  • Internal obliques
Action
Flexion of the column

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

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
Tags:  medications nervous-system-health alcohol-and-spirits 





Recommended








Editor'S Choice
Amazon Prime Day 2020 Last Minute Offers
Amazon Prime Day 2020 Last Minute Offers
Crunch on a flat bench with hips flexed at 90 degrees and feet resting on a raised surface: detailed description of the execution, the muscles involved, the objectives, the variants and the precautions to be taken during the execution of this exercise.