Bench Oblique Crunch

ObliquesBench

Strengthen your obliques and waistline on a bench, isolating the movement to minimize lower back strain.

How to do it

1Lie back on the bench, bend your knees, and drop them to one side, rotating your pelvis.

2Place your hands lightly behind your head without lacing your fingers.

3Contract your obliques to lift your upper back up and slightly sideways.

4Hold the top contraction for a second, feeling the target muscle work.

5Lower back down smoothly, keeping constant tension in your abs.

Common mistakes

Yanking your neck forward with your hands, straining your neck muscles.

Using too large an amplitude with a sudden twist, shifting load into the lower back.

Dropping back down fast without controlling the eccentric phase.

Breathing

Exhale as you crunch up, and inhale as you lower back down.

Make it harder or easier

To make it easier, reduce your crunch amplitude; to make it harder, hold a small weight plate against your chest.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.