The crunch is a classic exercise for training the abdominal muscles. The negative incline of the bench mainly trains the upper part of the straight abdominal muscles.
Exercise
Crunches
Negativ
Type: Bilateral
Rest: 120s
Equipment: Negativbank
Tutorial
1
Lie with your back on a negatively inclined bench (30-45°) and clamp your legs in the foot support. Head pointing downwards. Place your hands behind your head.
2
Bend your upper body towards your knees by tensing your abdominal muscles. Exhale as you do this.
3
Slowly lower your upper body back to the starting position. Keep your abdominal muscles tensed even in the lowest position. Breathe in as you do so.
4
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Your lower back is in contact with the bench throughout the exercise. Do not rest your head on the bench in the lowest position. Your abdominal muscles are tensed throughout the exercise. Make sure that you round your spine forwards.
Muscle groups
Primary
Abs (upper)
Secondary
Abs
Tertiary
—
Equipment
Decline bench
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