Iso Crunch Bodyweight Flys on Situp Bench
Isometric crunch hold combined with flys to increase time-under-tension for the core and chest.
Core & AbsIntermediateStrengthIsometric
At a glance
| Muscles worked | Primary: abs. Secondary: chest, core |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Intermediate |
| Type | Strength · Isometric |
| Sets & reps | 3 sets × 8-12 reps |
| Estimated calories burned | ~5 kcal |
How to do it
- Lie on the sit-up bench and lift into a crunch position.
- Hold the isometric crunch while performing controlled fly motions.
- Keep the abs tightly braced.
- Maintain the shoulder height throughout the set.
- Lower with control after completing the reps.
Equipment
- Sit-up Bench
Coaching tips
Benefits
Isometric crunch hold combined with flys to increase time-under-tension for the core and chest.
Common mistakes
Avoid dropping the shoulders or using momentum in the arms.
Make it harder
Increase hold time or slow the flys.
Make it easier
Perform the crunch and flys as separate exercises.
Breathing
Breathe steadily during the hold; exhale on the fly contraction.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore core & abs exercises
Side Bench Mini Crunch
Beginner · 4 sets × 20 repsSingle Arm Plank with Arm Raise and Lift
Advanced · 5 sets × 8-10 each sideWater Bottle Side Crunch on Ground
Intermediate · 3 sets × 12-15 each sideBent Over Oblique Twist with D-Handle Pulley
Intermediate · 3 sets × 10-12 each sideWater Bottle Sit Up Crunch on Ground
Intermediate · 3 sets × 12-15 repsStraight Arm Hip Tuck with 2 Benches
Intermediate · 3 sets × 10-12 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.