Back to Homepage
Share |

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

Oblique Flat Barbell Crunches Exercise Summary
Technique User Level Intensity Primary Muscle Secondary Muscle Exercise Goal Benefits
Focused Intermediate + Moderate Middle Abdominals External Oblique Mass Strength
Alternating Intermediate + Moderate Middle Abdominals External Oblique Mass Strength
Exercise Needs
Equipment Needed An abs bench, a barbell 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 Flat Barbell Crunches Focused Technique

Oblique Flat Barbell Crunches Alt Technique
Focused Oblique Flat Bench Barbell Abs Crunches
Alt Oblique Flat Barbell Abs Crunches
Focused Technique - If you are using a decline abs bench you will need to use a second weight bench to raise it's height before starting the exercise. Sit down on the abs bench and hook your feet into the leg supports. At this point you will need someone to hand you the barbell. Grip the barbell evenly behind your head using your hands in a wide grip position to steady the barbell throughout the exercise. You will be concentrating on one side of your oblique muscles at a time starting with your weakest. Inhale as you lower you upper body down in a slow, controlled manner stop when you feel the bottom of your shoulder blades brush the weight bench. Exhale as you raise yourself back to the starting position twisting your upper body around as far as you can by the end of the motion. Do not allow any longer than a 1 count before repeating this technique again on the same side.
Alternating Sides Technique - As before if you are using a decline abs bench you will need to use a second weight bench to raise it's height before starting the exercise. Again sit down on the abs bench and hook your feet into the leg supports. Again you will need someone to hand you the barbell. Grip the barbell evenly across the back of your shoulder using your hands in a wide grip position to steady the barbell throughout the exercise. This time you will be using both sides of your oblique muscles alternating between the two. Inhale as you lower your upper body down in a slow, controlled manner until you feel the bottom of your shoulder blades brush the bench. Do not lay down. Exhale as you raise yourself back upwards twisting your body during the motion so that your elbow touches your opposite near at the end. Do not allow any longer than a 1 count before starting the next rep in the opposite direction.

Oblique Flat Barbell Crunches Focused Technique Video

Oblique Flat Barbell Crunches Alt Technique Video