@madscientistofmuscle: Stretch Crunch Sit-Ups...This one is a BEAST on the six-pack abs. It's a combination of a full-range stretched crunch coming up into a full contraction sit-up. You're going to be cursing me from the very first rep if you try it. The setup requires an incline bench and a bar (either in a power rack or smith machine). Set the incline to about 45 degrees and set it under the bar. I found if you set the bench so that that hinge around where the backrest starts is directly under the bar, that should be about right. The bar should be a few feet above the bench. This will take a bit of messing around to get the position right. You set your knees under the bar and wedge your feet onto the surface of the bench. Your butt should sit where the incline face meets the seat - right in the bend. This supports your back. Key point...push your heels into the bench rather than thinking about hooking your knees. Pushing the heels in activates the glutes, which helps to deactivate the hip flexors a bit (they will still be firing, though, because they basically have to for this one). Now lie back and stretch your upper back down over the end of the seat and get a full stretch on the six-pack abs (rectus abdominis). Come up into a regular crunch. Then, when you reach the top of that, come up into a sit-up, as high as you can, and hold at the top. Again, try not to PULL with the hip flexors...try to push your heels into the push and push yourself up with the abs. It makes a big difference in effect. Come back down slowly and repeat. You can adjust your arm position to adjust resistance (hands up by your head is harder, arms in front of you is easier). Using the incline bench like this means your thighs are vertical, which means when you come to the top of the sit-up, you're in the WORST leverage position for your rectus abdominis...full anatomical contraction. You get the strong stretch at the bottom to full contraction at the top. It's absolutely brutal. #madscientistofmuscle #crunches #abs #sixpackabs #sixpack #situps #sixpackexercise #getsixpackabs #abworkout #abtraining #abexercise #abdominals #abcrunches #stretchabexercise

Nick Nilsson

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Region: US

Saturday 15 November 2025 17:16:14 GMT