Water Bottle Tricep Extension Crunch on Situp Bench
Combines a crunch with a tricep extension for simultaneous core and arm training.
Core & AbsIntermediateStrengthFlexion
At a glance
| Muscles worked | Primary: abs. Secondary: triceps |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Intermediate |
| Type | Strength · Flexion |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~5 kcal |
How to do it
- Lie on the sit-up bench holding water bottles near the head.
- Crunch up while extending the arms (tricep extension).
- Squeeze the abs and triceps at the top.
- Lower with control.
- Repeat for desired reps.
Equipment
- Sit-up Bench
- Water Bottle
Coaching tips
Benefits
Combines a crunch with a tricep extension for simultaneous core and arm training.
Common mistakes
Avoid flaring the elbows or using momentum.
Make it harder
Use heavier bottles or slow the eccentric.
Make it easier
Perform without the bottles.
Breathing
Exhale as you crunch and extend, 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 · 4 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.