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

Oblique Bench Hands High Crunches Exercise Summary
Technique User Level Intensity Primary Muscle Secondary Muscle Exercise Goal Benefits
Alternating Intermediate + Tough Abdominals External Oblique Strength Shape
Focused Intermediate + Tough Abdominals External Oblique Strength Shape
Exercise Needs
Equipment Needed An abs bench
Equipment Guide Check out our top quality abs equipment
Stretching Exercise Guide Please read our abs stretching guide before starting
Muscle Group Guide Also see information about the oblique muscles

Oblique Bench Hands High Crunches Alt Technique

Oblique Bench Hands High Crunches Focused Technique
Alt Oblique Hands High Bench Abs Crunches
Focused Oblique Hands High Bench Abs Crunches
Alternating Technique - If you are using a decline abs bench you will need to raise it's height using a second weight bench before starting the exercise. Again sit down on the abs bench and hook your feet into the leg supports. Extend your arms upwards placing one hand flat on top of the other. This time you will be using both side of your oblique muscles alternating between the two. Inhale as you lower your upper body down in a slow, controlled manner keeping your arms straight not allowing your back to touch the bench. Exhale as you raise yourself back to the starting position twisting your upper body to one side as far as possible until you feel your oblique muscles stretch. Again do not allow any longer than a 1 count before starting the next rep rotating your body in the opposite direction.
Focused Technique - As before if you are using a decline abs bench you will need to raise it's height using a second weight bench before starting the exercise. Sit down on the abs bench and hook your feet into the leg supports. Extend your arms above your head and place one hand flat on top of the other. You will be using one side of your oblique muscles throughout the exercise. Inhale as you lower your upper body down in a slow, controlled manner keeping your arms straight and solid. Stop when you feel the lower portion of your shoulder blades brushing the bench. Exhale as you raise yourself back to the starting position twisting your body in one direction as far as possible until you feel your oblique muscles stretch. Do not allow any longer than a count of 1 before repeating this technique in the opposite direction.

Oblique Bench Hands High Crunches Alt Technique Video

Oblique Bench Hands High Crunches Focused Technique Video