Dumbbell Push Crunch
The Dumbbell Push Crunch primarily works the Rectus Abdominis, with secondary activation of the External Obliques and stabilizer support from the Brachialis, Pectoralis Major (Clavicular), Pectoralis Major (Sternal), Pectoralis Minor, Serratus Anterior, Triceps (Long Head). It is a dumbbell isolation exercise at intermediate difficulty.
The Dumbbell Push Crunch is an intermediate isolation exercise performed with dumbbell, following a flexion movement pattern. It primarily targets the Rectus Abdominis, with secondary engagement of the External Obliques. This is a bilateral pushing movement, meaning both sides work together to generate force.
A dumbbell isolation push exercise targeting the Rectus Abdominis.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Flexion |
| Force | Push |
| Laterality | Bilateral |
| Primary | Rectus Abdominis |
| Secondary | External Obliques |
Muscles Worked
The Rectus Abdominis is the primary mover, taking on the bulk of the workload throughout the full range of motion. The External Obliques assists as a secondary mover, contributing to force production without bearing the primary load. The Brachialis, Pectoralis Major (Clavicular), Pectoralis Major (Sternal), and 3 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Rectus Abdominis (core)
Secondary Muscles
- Secondary Muscle External Obliques (core)
Stabilizer Muscles
- Stabilizer Muscle Brachialis (biceps)
- Stabilizer Muscle Pectoralis Major (Clavicular) (chest)
- Stabilizer Muscle Pectoralis Major (Sternal) (chest)
- Stabilizer Muscle Pectoralis Minor (chest)
- Stabilizer Muscle Serratus Anterior (chest)
- Stabilizer Muscle Triceps (Long Head) (triceps)
How to Perform
Preparation
- With dumbbells in each hand, position feet under foot pad and lie supine on steep incline bench.
- Position dumbbells straight over shoulders.
Execution
- Flex waist to raise upper torso from bench, keeping low back on bench.
- Return until back of shoulders contact padded incline bench.
- Repeat.
Comments
- Keep weight above shoulders throughout movement.
- Astandard incline crunchwithout additional weight should be performed until greater resistance is required.
- Incline bench shown is designed for chest exercises, not abdominal exercise.
- Flexible hip flexorsare required if bench does not provide for fixed hip flexion.
- A relatively steep incline is required to adequately position abdominal against load throughout fuller range of motion.
- SeeSpot Reduction Myth.
Tips & Common Mistakes
- Control the eccentric phase — the lowering portion drives significant muscle development.
- Avoid momentum; focus on feeling the target muscle work through the full range.
- Full range at both ends maximizes stretch at the bottom and contraction at the top.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Rectus Abdominis) and can be substituted based on your equipment or variation preferences.
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