Muscle Building: Compound Exercise - Bench Crunch

Lie on the floor on your back, with your feet up on a bench or against a wall for support. (Hands are usually placed at the temples, but placing them on your hips helps make the exercise easier). Lift your head and shoulders up toward your knees while flexing your abs hard and crunching them. Keep your body stationary from the waist down. This exercise works the upper abs.

After reaching the uppermost position, hold for 1-2 seconds to maximize the contraction before dropping your shoulders under control to the start position. Be sure to maintain good posture as you exucute the shrug: Keep your shoulders back as much as possible and your chest out as you raise your shoulders.