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Please read our guidelines section before attempting any of our free weight muscle building abs exercises.

Plate Decline Bench Crunches Exercise Summary
Technique User Level Intensity Primary Muscle Secondary Muscle Exercise Goal Benefits
Technique Intermediate + Tough Middle Abdominals None Mass Strength
Exercise Needs
Equipment Needed An abs bench and a suitable amount of weight
Equipment Guide Check out our collection of top quality smith machines
Stretching Exercise Guide Read our abs stretching exercise guide before starting
Muscle Group Guide Also see information about the abdominals muscles

Plate Decline Bench Crunches Technique Instructions

Weighted Decline Bench Abs Crunches
Technique - Start by bending your knees keeping your back straight when picking up the plate weight. Grip the plate weight so that you can hold it flat and secure to your chest throughout the exercise. Sit down on the end of the abs bench, hook your legs into the supports and start the exercise in a vertical position. Inhale as you lower your upper body down backwards in a slow. controlled manner keeping your upper body strong and solid. Stop just before your shoulder blades are about the touch the bench. Exhale as you pull your upper body back to the starting position. Lean forwards at the top of the motion but do not allow any longer than a 1 count before starting the next rep as this will maintain pressure on the abs muscles and increase the overall benefits of the exercise. Repeat this technique for the desired number of reps.

Plate Decline Bench Crunches Video