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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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