Core · Bodyweight
on Bench Crunch
How to do the on bench crunch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie on your back on a flat bench with your knees bent and feet anchored. Place your hands by your head and crunch your shoulders up toward your hips, then lower with control through a full range.
- 1Feel a strong contraction through your entire abdominal wall
- 2Curl your rib cage toward your pelvis, not just your neck
- 3Use the extra range below the bench to stretch your abs
Common mistakes
- Avoid pulling on your head or neck with your hands
- Don't use your hip flexors to initiate the movement
- Don't jerk up; keep the motion smooth
Muscles worked
The on bench crunch mainly works the upper abs and lower abs, with the obliques assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- ObliquesSupport
- QuadsMinor
- Hip FlexorsMinor
Kovo programs the on bench crunch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.