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Overhead Crunch
PullIsolationBodyweightBeginner
Muscles worked
Front
Abdominals
Instructions
- 1Lie on the floor with your back flat and knees bent with around a 60-degree angle between the hamstrings and the calves.
- 2Keep your feet flat on the floor and stretch your arms overhead with your palms crossed. This will be your starting position.
- 3Curl your upper body forward and bring your shoulder blades just off the floor. At all times, keep your arms aligned with your head, neck and shoulder. Don't move them forward from that position. Exhale as you perform this portion of the movement and hold the contraction for a second.
- 4Slowly lower down to the starting position as you inhale.
- 5Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Overhead Crunch
The overhead crunch slightly increases the difficulty of the classic crunch by lengthening the lever formed by the arms, requiring more ab strength to initiate the movement. Lying on the floor with arms extended and palms crossed above the head, you curl the upper back while keeping the arms aligned, a simple variant to intensify the traditional crunch.
check_circleBenefits
- check_circleSlightly increases the difficulty of the classic crunch
- check_circleNo equipment needed
- check_circleGood progression after mastering the hands-behind-head crunch
lightbulbExecution tips
- lightbulbKeep the arms aligned with the head throughout
- lightbulbCurl only the upper back, lifting just the shoulder blades
- lightbulbExhale hard on each contraction at the top
warningCommon mistakes
- warningArms drifting forward during the movement
- warningUsing arm momentum to pull the torso up
- warningExcessive range beyond simply lifting the shoulder blades
helpFrequently asked questions
Why is this variant harder?expand_more
The longer lever formed by the extended arms increases the resistance the abs must overcome.
Can I add light load in my hands?expand_more
Yes, once the unloaded version is mastered, to keep progressing.
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