NOVEMBER 2005:
Accentuated Crunches on Bench

This exercise was first demonstrated to me by John Sullivan one of our coaches at PPC Boston. It will expose your rectus abdominus to a different type stimulus with the right amount of eccentric loading, you will feel it the next day.

1. Have your bench at a 35 degree incline, use a long rope to attach to the pulley. At the starting position have your hands on your shoulders, roll shoulders forward just enough to feel the resistance.

2. Sit-up all the way until just a little past 90 degrees, make sure you keep a small curvature with your back.

3. At the top position, extend your arm above your head and slightly forward.

4. Lower your upper body under control, keeping your arms extended with your elbows slightly bent. The angle of the shoulders will stay the same throughout the eccentric movement. At the bottom position bring your hands back to the front of the shoulders.

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