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Barbell Push Crunch
A weighted abdominal crunch that integrates an overhead barbell press to intensely target the rectus abdominis, building core strength and stability through spinal flexion and shoulder extension.
About Exercise
Equipment
Barbell, Decline Bench
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Abs
Secondary Muscles
Shoulders, Chest, Triceps
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis
Obliques
6/10External Obliques
Shoulders
5/10Anterior Delts
Chest
4/10Mid Chest
Triceps
4/10Long Head
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie supine on a decline bench with feet secured under pads, or on the floor with knees bent and feet flat. Grip a barbell overhand slightly wider than shoulders and position it over your chest.
- Contract abs to roll upper torso up, flexing at waist.
- Simultaneously press barbell overhead, extending arms fully.
- Squeeze abs at peak contraction with arms extended.
- Inhale and lower torso slowly, keeping lower back pressed down.
- Lower barbell back to chest as shoulder blades touch surface.
- Maintain control without momentum throughout.
Coaching Tips
Form Cues
- Drive with abs, not arms.
- Keep lower back flat.
- Press straight up.
- Eyes forward, chin tucked.
- Tension in core always.
Breathing
Exhale during the crunch and press; inhale as you lower the torso and barbell.
Tempo
3-1-2
Range of Motion
Lift upper torso until shoulder blades clear the bench or floor; extend arms fully overhead without locking elbows. Lower until shoulder blades contact the surface.
Safety
Safety Notes
- Avoid if acute lower back pain present
- Start with light weight to master form
- Keep weight over chest to maintain resistance
- Secure feet firmly on decline bench
- Consult professional for neck or shoulder issues
Spotting
Spotter assists by supporting barbell during press if heavy; not typically required for moderate loads, use safety pins if in rack.
Common Mistakes
- Using momentum to swing up
- Arching lower back off surface
- Letting weight drift over hips
- Pulling with neck instead of abs
- Incomplete arm extension
When to Avoid
- Acute lower back injury
- Shoulder impingement
- Neck strain
Flexibility Needed
- Full shoulder flexion overhead
- Adequate spinal flexion without pain
Build Up First
- Master basic crunch form
- Overhead press proficiency
- Core bracing technique
Also known as
Barbell Crunch Press, Weighted Push Crunch, Otis Up
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