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Please read our guidelines section before attempting any of our six pack oblique exercises.

Oblique Decline Barbell High Crunches Exercise Summary
Technique User Level Intensity Primary Muscle Secondary Muscle Exercise Goal Benefits
Alternating Advanced + Hard Middle Abdominals External Oblique Mass Strength
Focused Advanced + Hard Middle Abdominals External Oblique Mass Strength
Exercise Needs
Equipment Needed A barbell, a decline abs bench and a suitable amount of weight
Equipment Guide Check out our barbell and dumbbell sets
Stretching Exercise Guide Please read our abs stretching guide before starting
Muscle Group Guide Also see information about the oblique muscles

Oblique Decline Barbell High Crunches Alternating Technique

Oblique Decline Barbell High Crunches Focused Technique
Alt Oblique Decline High Barbell Abs Crunches
Focused Oblique Decline High Barbell Abs Crunches
Alternating Technique - Start by sitting down on the decline abs bench and place your feet into the legs supports. At this point it is easier if someone can hand you the barbell. Grip the barbell in a wide grip position with your palms facing forwards. You will need to keep your arms straight, solid and parallel with your shoulders for the duration of the exercise. Inhale as you lower your upper body down in a slow, controlled manner until you feel the lower portion of your shoulder blades touching the abs bench. Exhale as you raise your upper body back to the starting position twisting your body as to one side as you can. Hold the position for a count of 1 at the top of the motion. Do not allow any longer than a 1 count before starting the next rep as this will maintain pressure on the oblique muscles. Repeat this technique again and rotate your upper body in the other direction.
Focused Technique - As before start by sitting down on the abs bench hooking your feet into the leg supports. As before at this point it will be easier if someone can hand you the barbell. Grip the barbell keeping your arms straight and solid in a wide position. This time you will be focusing on one side of your oblique muscles at a time starting with your weakest. Inhale as you lower your upper body down in a slow, controlled manner keeping your arms and back straight. Stop when you feel your shoulder blades brushing the abs bench but do not lay down. Exhale as you raise your upper body back to the starting position rotating your body to one side as far as possible and hold the position for a count of 1 at the top of the motion. Do not allow any longer than a 1 count before repeating the technique again on the same side.

Oblique Decline Barbell High Crunches Alt Technique Video

Oblique Decline Barbell High Crunches Focused Technique Video