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

Oblique Plate Decline Bench Crunches Exercise Summary
Technique User Level Intensity Primary Muscle Secondary Muscle Exercise Goal Benefits
Alternating Experienced + Tough Middle Abdominals External Oblique Mass Strength
Focused Experienced + Tough Middle Abdominals External Oblique Mass Strength
Exercise Needs
Equipment Needed An abs bench and a plate 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 Plate Decline Bench Crunches Alt Technique

Oblique Plate Decline Bench Crunches Iso Technique
Alt Oblique Decline Bench Weighted Abs Crunches
Focused Oblique Decline Bench Weighted Abs Crunches
Alternating 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 abs bench and hook your feet into the leg supports. Inhale as you lower your upper body down in a slow, controlled manner keeping your back straight. Stop when you feel the lower section of your shoulder blades brush the bench. Exhale as you raise your upper body back to the starting position rotating your body so that your elbow touch your knee at the top of the motion. Squeeze your abs muscles inwards and do not allow any longer than a 1 count before starting the next rep to maintain pressure on the oblique muscles and increase the overall benefits of the exercise. Alternate between the two side of your oblique muscles.
Focused Technique - As before start by bending your knees keeping your back straight when picking up the plate weight. Again grip the plate weight so that you can hold it flat and secure to your chest throughout the exercise. Sit down on the abs bench and hook your feet into the leg supports. 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 back straight until you can 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 as you come up so that your elbow is touching your knee at the top of the motion. Squeeze your abs muscles inwards and do not allow any longer than a 1 count before starting the next rep. Repeat this technique on the same side again.

Oblique Plate Decline Bench Crunches Alt Technique Video

Oblique Plate Decline Bench Crunches Iso Technique Video