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

Oblique Plate High Bench Crunches Exercise Summary
Technique User Level Intensity Primary Muscle Secondary Muscle Exercise Goal Benefits
Alternating Experienced + Hard Middle Abdominals External Oblique Mass Strength
Focused Experienced + Hard 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 High Bench Crunches Alt Technique

Oblique Plate High Bench Crunches Iso Technique
Alt Oblique Weighted High Bench Abs Crunches
Focused Oblique Weighted High Bench Abs Crunches
Alternating Sides Technique - If you are using a decline abs bench you will need to raise it up using a second weight bench. Bend your knees keeping your back straight when picking up the plate weight. Grip the plate weight at 9 o'clock and 3 o'clock. Sit down on the abs bench and hook your feet into the leg supports. Extend the plate directly above your head and keep your arms straight and solid for the duration of the exercise. You will be using both sides of your oblique muscles at the same time. Inhale as you lower your upper down backwards in a slow, controlled manner until you feel your shoulder blades brush the weight bench. Do not lay down. Exhale as you raise your upper body back to the starting position rotating your body to one side until you feel your oblique muscles stretch. Hold this position for a count of 1. Repeat this technique again alternating between the two sides.
Focused Technique - As before if you are using a decline abs bench you will need a second weight bench to raise it's height before starting the exercise. As before bend your knees keeping your back straight when picking up the plate weight. Grip the plate weight at 3 o'clock and 9 o'clock. Sit down on the abs bench and hook your feet into the leg supports extending the plate directly above your head keeping your arms straight and solid throughout the exercise. This time you will be focusing on one side of your oblique muscles at a time starting with your weakest side first. Inhale as you lower your upper body and arms down backwards in a slow, controlled manner keeping your arms straight until you feel your shoulder blades brush the abs bench. Exhale as you raise your upper body back to the starting position not rotating your body in one direction until you feel your oblique muscles stretch. Repeat this technique on the same side again.

Oblique Plate High Bench Crunches Alt Technique Video

Oblique Plate High Bench Crunches Iso Technique Video