Single Arm Push Crunch on Situp Bench
Unilateral pressing action during the crunch increases core demand and anti-rotation strength.
Core & AbsIntermediateStrengthFlexion
At a glance
| Muscles worked | Primary: abs. Secondary: core |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Intermediate |
| Type | Strength · Flexion |
| Sets & reps | 3 sets × 10-12 each side |
| Estimated calories burned | ~5 kcal |
How to do it
- Lie on the sit-up bench with one arm extended.
- Crunch up while pushing the arm forward or upward.
- Squeeze the abs at the top.
- Lower with control.
- Complete reps then switch sides.
Equipment
- Sit-up Bench
Coaching tips
Benefits
Unilateral pressing action during the crunch increases core demand and anti-rotation strength.
Common mistakes
Avoid rotating the torso excessively or using momentum.
Make it harder
Slow the movement or add a pause.
Make it easier
Perform with both arms.
Breathing
Exhale as you crunch and push, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 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.