Weighted Incline Crunch (arms crossed)
The Weighted Incline Crunch (arms crossed) primarily works the Rectus Abdominis, with secondary activation of the External Obliques and stabilizer support from the Tibialis Anterior. It is a none isolation exercise at intermediate difficulty.
The Weighted Incline Crunch (arms crossed) is an intermediate isolation exercise, following a flexion movement pattern. It primarily targets the Rectus Abdominis, with secondary engagement of the External Obliques. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A none isolation pull exercise targeting the Rectus Abdominis.
| Equipment | None |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Rectus Abdominis |
| Secondary | External Obliques |
Muscles Worked
The Rectus Abdominis is the primary mover, taking on the bulk of the workload throughout the full range of motion. The External Obliques assists as a secondary mover, contributing to force production without bearing the primary load. The Tibialis Anterior act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Rectus Abdominis (core)
Secondary Muscles
- Secondary Muscle External Obliques (core)
Stabilizer Muscles
- Stabilizer Muscle Tibialis Anterior (calves)
How to Perform
Preparation
- Hook feet under foot brace and lie supine on incline board with hips bent.
- Hold plate on chest with both hands or use no weight.
Execution
- Flex waist to raise upper torso from bench.
- Keep low back on bench and raise torso up as high as possible.
- Return until back of shoulders contact padded incline board.
- Repeat.
Comments
- Exercise can be performedwithout added weightuntil more resistance is needed.
- Elevate incline to increase resistance.
- SeeArm Position During Waist Exercises.
- If no knee support is built in to incline board, ball can be placed under legs as illustrated.
- Hip and knee flexors may be involved as stabilizers if incline is steep and no calf support is used.
- Seeadvanced techniqueandSpot Reduction Myth.
Tips & Common Mistakes
- Control the eccentric phase — the lowering portion drives significant muscle development.
- Avoid momentum; focus on feeling the target muscle work through the full range.
- Full range at both ends maximizes stretch at the bottom and contraction at the top.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Rectus Abdominis) and can be substituted based on your equipment or variation preferences.
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