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

Oblique Plate Flat Static Twists Exercise Summary
Technique User Level Intensity Primary Muscle Secondary Muscle Exercise Goal Benefits
Focused Intermediate + Tough External Oblique None Mass Strength
Alternating Intermediate + Tough External Oblique None 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 Flat Static Twists Iso Technique

Oblique Plate Flat Static Twists Alt Technique
Focused Oblique Weighted Flat Bench Static Twists
Alt Oblique Weighted Flat Static Twists
Focused Technique - If you are using a decline abs bench you will need to use a second 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 so that you can hold it flat and secure to your chest for the duration of the exercise. Sit down on the abs bench and hook your feet into the leg supports. Lay back in a slow, controlled manner until you body is straight but do not lay down. You will be focusing on one side of your oblique muscles at a time starting with your weakest. Exhale as you rotate your upper body to one side as far as you can until you feel your oblique muscles stretch. Hold this position for a count of 1. Inhale as you rotate your upper body back to the starting position not allowing any longer than a 1 count before starting the next rep as this will maintain pressure on the oblique muscles.
Alternating Side Technique - As before if you are using a decline abs bench you will need a second weight bench to raise it's height. Again bend your knees keeping your back straight when picking up the plate weight. Again grip the plate weight flat to your chest. Sit down on the abs bench and hook your feet into the leg supports. When ready lay back until you body is straight. This time you will be using both sides of your oblique muscles at the same time. Exhale as you rotate your upper body to one side as far as you can until you feel your oblique muscles stretch. Hold this position for a count of 1. Inhale as you rotate your upper body back to the starting position. Do not allow any longer than a 1 count before repeating this technique in the other direction. Repeat this technique alternatively with both sides of your oblique muscles.

Oblique Plate Flat Static Twists Iso Technique Video

Oblique Plate Flat Static Twists Alt Technique Video