Smart Workout Diary

Bench Oblique Crunch

The bench oblique crunch is a bodyweight abdominal exercise performed on a bench to emphasize the obliques through controlled trunk flexion and rotation. It also engages the rectus abdominis while the hips and torso remain stable. It can support core strength, trunk control, and abdominal muscular endurance.

Demonstration

Bench Oblique Crunch — demonstration 1
Bench Oblique Crunch — demonstration 2

Instructions

  1. Set up the bench: Lie on your back lengthwise on a stable flat bench, with your knees bent and feet planted securely on the floor or bench support.
  2. Place your hands: Lightly place your fingertips beside your temples or cross your arms over your chest; do not pull on your neck.
  3. Brace: Exhale gently, draw your ribs toward your pelvis, and keep your lower back comfortably supported without forcefully flattening it.
  4. Crunch and rotate: Lift your shoulder blades from the bench while rotating your torso so one shoulder moves toward the opposite knee. Keep the movement controlled and lead with your ribs, not your elbows.
  5. Return and repeat: Lower slowly until your shoulder blades lightly touch the bench, then repeat on the other side. Perform equal repetitions on both sides.
Muscle Group
Obliques
Type
Strength
Mechanics
Isolation
Equipment
Bench, Body Only
Difficulty
Beginner

Technique tips

  1. Use a small, deliberate range: Lift only as far as you can keep the abdominal tension and controlled rotation.
  2. Keep the neck relaxed: Maintain space between your chin and chest, and avoid using your hands to create momentum.
  3. Move slowly: Exhale during the upward rotation and inhale as you return; avoid bouncing off the bench.
  4. Stabilize the hips: Keep both feet secure and limit hip twisting so the obliques perform the work.
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