High Plate Bench Crunches - Abs ( Abdominals ) Exercise for Muscle Mass - Six Pack Abs

Technique - If you re using a decline abs bench you will need to use a second weight bench to raise it's height before starting the exercise. Bend your knees keeping your back straight when picking up the plate weight. Grip the plate weight at 9 o'clock and 3 o'clock. Sit down on the abs bench and hook your feet into the leg supports. Extend your arms directly above your head keeping them straight and solid throughout the exercise. Inhale as you lower your upper body down in a slow, controlled manner keeping your arms and back straight and solid. Stop when your shoulder blades are brushing the abs bench but do not lay down. Exhale as you raise your body back to the starting position again keeping your arms straight leaning forwards at the top of the motion squeezing your abs muscles inwards. Do not allow any longer than a 1 count before starting the next rep to maintain pressure on the abs muscles.