How to Work Abs With the Barbell Push Crunch

If you use the standard incline bench crunch as part of your regular abdominal workout, make it more challenging and add some resistance. Use a barbell with weights to perform the barbell push crunch-a more difficult variation of the standard incline bench crunch. Perform it correctly to increase to strength of your abs.

Instructions

Difficulty: Challenging

Things You’ll Need:

• Incline bench
• Barbell with desired amount of weight

1. Get in the barbell push crunch position. Set the incline bench at a 45-degree angle. Lie down on your back with your head pointing toward the floor. Slide your feet under the foot pad located at the top of the bench.
2. Grab the barbell. Reach back to the rack with both hands and hold the barbell with an overhand grip. Steady the barbell with arms spaced a little wider than shoulder-width apart. Keep your arms straight and your elbows locked throughout the barbell push crunch exercise.
3. Bend at the waist to raise the upper part of your torso off the incline bench. Make sure your lower back keeps contact with the bench throughout the exercise. Return your upper torso to the bench. Push your shoulders back to the incline bench pad.
4. Repeat the exercise for a desired number of repetitions.

Tips & Warnings

• Start with a small amount of weight. Use just the barbell to begin with. Increase weight slowly to challenge yourself.
• Perform the exercise with a spotter to increase safety precautions.
• Try a variation of this exercise called a weighted incline crunch. Hold a weight plate on your chest with both hands instead of using a barbell.
• Fitness and weightlifting exercises come with risk of injury. Perform the barbell push crunch at your own risk.