Weighted Crunch (plate on chest)
The Weighted Crunch (plate on chest) primarily works the Rectus Abdominis, with secondary activation of the External Obliques. It is a plate isolation exercise at intermediate difficulty.
A plate isolation pull exercise targeting the Rectus Abdominis.
| Equipment | Plate |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Rectus Abdominis |
| Secondary | External Obliques |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Rectus Abdominis (core)
Secondary Muscles
- Secondary Muscle External Obliques (core)
Instructions
- Preparation: Lie supine on mat with lower legs on bench. Hold plate on chest with both hands. Execution: Flex waist to raise upper torso from mat. Keep low back on mat and raise torso up as high as possible. Return until back of shoulders contact mat. Repeat. Comments: Exercise can be performedwithout added weightuntil more resistance is needed. Leg elevation keeps pelvis tilted back keeping low back on mat. SeeArm Position During Waist ExercisesandSpot Reduction Myth.
Alternative Exercises
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