Crunch - Hands Overhead
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.
How to program the Crunch - Hands Overhead
Sets and reps
As an isolation movement, the Crunch - Hands Overhead is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Crunch - Hands Overhead is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Crunch - Hands Overhead work?
The Crunch - Hands Overhead primarily targets the Abdominals.
What equipment do I need for the Crunch - Hands Overhead?
You need Body Only. Difficulty level: Beginner.
How many sets and reps of the Crunch - Hands Overhead should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
