Classification
Type | auxiliary |
Mechanics | isolated |
Direction | push |
Equipment | barbell |
Additional Equipment | decline bench with lower leg fixation |
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 Barbell Push Crunch Starting Position](/data/exercisefiles/12/2712.jpg)
![arrow arrow](/template/images/position_arrow.gif)
![Barbell Push Crunch | Ending Position Barbell Push Crunch Ending Position](/data/exercisefiles/13/2713.jpg)
Muscles
Target | Rectus Abdominis |
Synergist | Obliques |
Stabilizers | Pectoralis Major, Sternal | Pectoralis Major, Clavicular | Deltoid, Anterior | Serratus Anterior | Triceps Brachii |
![Barbell Push Crunch | Muscles Front Barbell Push Crunch Muscles Front](/data/musclemaps/55/1155.jpg)
Front
![Barbell Push Crunch | Muscles Rear Barbell Push Crunch Muscles Rear](/data/musclemaps/56/1156.jpg)
Rear