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

Oblique Plate High Decline 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 + Very Hard Middle Abdominals External Oblique Mass Strength
Exercise Needs
Equipment Needed A decline 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 Decline Crunches Alt Technique

Oblique Plate High Decline Crunches Iso Technique
Alt Oblique Weighted High Decline Abs Crunches
Focused Oblique Weighted High Decline Abs Crunches
Alternating Sides Technique - Start by bending 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 keeping your arms straight and solid for the duration of the exercise. Inhale as you lower your upper body down in a slow, controlled manner keeping your arms straight and solid. Stop when the lower portion of your shoulder blades are brushing the bench. Exhale as you raise your upper body back to the starting position rotating your body as far to one side as you can manage for the end of the motion. Squeeze your abs muscles inwards and hold this position for a count of 1. Repeat this technique again alternating which side you lean to at the top of each motion.
Focused Technique - As before start by bending your knees keeping your back straight when picking up the plate weight. Again grip the plate weigh 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. Extend the plate weight directly above your head keeping your arms straight and solid for the duration of the exercise. This time you will be focusing on one side of your oblique muscles at a time starting with your weaker side first. Inhale as you lower your upper body down in a slow, controlled manner until you feel your lower shoulder blades brush the abs bench. Exhale as you raise your upper body back to the starting position rotating your body as far to one side as you can manage at the top of the motion. Squeeze your abs muscles in and hold the position for a count of 1. Repeat this technique again on the same side.

Oblique Plate High Decline Crunches Alt Technique Video

Oblique Plate High Decline Crunches Iso Technique Video