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Crunch - Hands Overhead

A beginner strength exercise for the abs, done with just your bodyweight.

Crunch - Hands Overhead: starting positionCrunch - Hands Overhead: finishing position
Main muscles
Abs
Equipment
Bodyweight
Level
Beginner
Type
Isolation
Movement
Pull

How to do the Crunch - Hands Overhead

  1. Lie on the floor with your back flat and knees bent with around a 60-degree angle between the hamstrings and the calves.
  2. Keep your feet flat on the floor and stretch your arms overhead with your palms crossed. This will be your starting position.
  3. Curl your upper body forward and bring your shoulder blades just off the floor. At all times, keep your arms aligned with your head, neck and shoulder. Don't move them forward from that position. Exhale as you perform this portion of the movement and hold the contraction for a second.
  4. Slowly lower down to the starting position as you inhale.
  5. Repeat for the recommended amount of repetitions.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Crunch - Hands Overhead

Questions

What muscles does the Crunch - Hands Overhead work?

Mainly the abs.

Is the Crunch - Hands Overhead good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Crunch - Hands Overhead?

Good alternatives that train the abs: Alternate Heel Touchers, Crunch - Legs On Exercise Ball, Crunches or Flat Bench Lying Leg Raise.

How many sets and reps of the Crunch - Hands Overhead should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).