Crunch - Hands Overhead
A bodyweight ab crunch done with the arms stretched overhead, which adds a bit more challenge than a standard crunch since the arms extend the lever. It stays simple and equipment free for beginners.
- Primary musclesCore
- Secondary musclesnone listed
- EquipmentBodyweight
- LevelBeginner · isolation
How to do the crunch - hands overhead
- Lie on your back with your knees bent so your hamstrings and calves form roughly a right angle.
- Keep your feet flat on the floor and stretch your arms straight overhead with your palms crossed.
- This position, with your arms extended overhead, is your starting position.
- Curl your upper body forward, lifting your shoulder blades just off the floor while keeping your arms in line with your head.
- Breathe out as you curl up and hold the contraction for a second at the top.
- Lower back down slowly to the starting position as you breathe in, then repeat.
Original library instructions (5 steps)
- Lie on the floor with your back flat and knees bent with around a 60-degree angle between the hamstrings and the calves.
- Keep your feet flat on the floor and stretch your arms overhead with your palms crossed. This will be your starting position.
- 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.
- Slowly lower down to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Pulling the arms forward instead of keeping them fixed by your head; let the abs do the lifting.
- Lifting the shoulders too high off the floor; a few inches is enough to feel the contraction.
- Rushing the movement with quick jerky reps; slow the tempo down for better control.
- Holding your breath through the rep; exhale on the way up and inhale on the way down.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 sets of 10 to 12 reps, 60 seconds rest |
| Muscle | 3 to 4 sets of 15 to 20 reps, 45 seconds rest |
| Endurance | 2 to 3 sets of 20 to 25 reps, 30 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Keep the movement slow and controlled rather than trying to do reps quickly.
- If your neck feels strained, focus on leading the movement with your chest rather than your head.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the overhead crunch good for beginners?
Yes, it needs no equipment and follows a familiar crunch pattern, just with the arms stretched overhead for a slightly longer lever.
What muscles does the overhead crunch work?
It targets the core, specifically the muscles that curl the upper body forward.
