Iso Side Crunch Bodyweight Flys on Situp Bench
Combines an isometric side crunch with fly motions for multi-planar core and chest work.
Core & AbsIntermediateStrengthIsometric
At a glance
| Muscles worked | Primary: obliques. Secondary: chest, abs |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Intermediate |
| Type | Strength · Isometric |
| Sets & reps | 3 sets × 8-10 each side |
| Estimated calories burned | ~5 kcal |
How to do it
- Lie on the sit-up bench and set up in a side-crunch position.
- Hold the isometric side crunch while performing controlled fly motions with the arms.
- Keep the core braced on the working side.
- Complete the reps then switch sides.
- Maintain strict form throughout.
Equipment
- Sit-up Bench
Coaching tips
Benefits
Combines an isometric side crunch with fly motions for multi-planar core and chest work.
Common mistakes
Avoid losing the side-crunch position or using momentum in the fly.
Make it harder
Hold the iso longer or slow the fly.
Make it easier
Perform the movements separately.
Breathing
Breathe steadily while holding the crunch; exhale during the fly.
Build a workout with this exercise
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