Explosive Crunch and Flat Bench Hammer Press
Explosive crunch and flat bench hammer press
Core & AbsAdvancedStrengthCore
At a glance
| Muscles worked | Primary: Core and chest |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Advanced |
| Type | Strength · Core |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~50 kcal |
How to do it
- Step 1: Lie on bench
- Step 2: Perform explosive crunch
- Step 3: Press dumbbells hammer style
- Step 4: Lower with control
- Step 5: Repeat
Equipment
- Bench optional
Coaching tips
Benefits
Explosive crunch and flat bench hammer press
Common mistakes
Poor form under fatigue
Make it harder
Faster crunch
Make it easier
Standard crunch
Breathing
Explosive exhale
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Beginner · 4 sets × 20 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.