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Push Crunch

 
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Classification
Type auxiliary
Mechanics isolated
Direction push
Equipment barbell
Additional Equipment decline bench with lower leg fixation
x Rate Push Crunch
 

Itīs an effective exercise.
 


Itīs a practicable exercise.
 


Itīs an often applied exercise.
 

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Instructions

Preparation

Place feet under paded roll and lie supine on incline bench. Grasp barbell from floor and hold it above shoulders using shoulderwide overhand grip. Raise upper torso slightly off bench, press lumbar spine down while shoulder blades remain on bench.

Execution

Raise upper torso off bench by flexing waist. Keep lower back on bench. Return until shoulder blades touch bench and repeat.

Variations / Comments

Keep arms perpendicular to floor to hold weight above shoulders throughout motion.

Barbell Push Crunch Starting Position Starting Position
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Barbell Push Crunch Ending Position Ending Position

Muscles

Target Rectus Abdominis
Synergist Obliques
Stabilizers Pectoralis Major, Sternal | Pectoralis Major, Clavicular | Deltoid, Anterior | Serratus Anterior | Triceps Brachii
Barbell Push Crunch Muscles Front
Front
Barbell Push Crunch Muscles Rear
Rear