Weighted Decline Crunch

Pro Tip

To increase the difficulty of the movement, hold the plate overhead instead of directly over your chest.

How To

Lie on a bench with your feet secured behind pads while holding a weight plate directly above your chest with crossed arms.
Exhale and curl yourself up while keeping your lower back in contact with the bench.
Continue until you can no longer curl yourself up while keeping your lower back pressed firmly into the bench.
Inhale and lower yourself down, returning to the starting position.

Primary Muscle Groups

Upper Abs

Upper abdomen, from just above your belly button to your sternum. The upper half of the six pack abs.

Secondary Muscle Groups

Lower Abs

Lower abdomen, from just above your belly button to your pubis. The lower half of the six pack abs.

Obliques

Outer sides of your abdomen.

Equipment

Decline Bench Without Rack

If you can't find this bench, consider using a decline bench with rack instead. If your exercise requires you to use a barbell or bar, you cannot substitute. If you do not need to use either, you probably can substitute.

Weight Plate

You can use a weight plate of any size as long as you can hold it properly. If you have trouble achieving the desired range of motion, try using a plate of a smaller size.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Weighted Decline Crunch

Decline Crunch

Decline Twist

Alternatives

Exercises that target the same primary muscle groups with different equipment