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Last updated February 2, 2026
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abs
Crunch (v2) (Weighted)
Hold a weight plate at your chest. Flex your spine to lift your shoulders off the bench, pausing at the top to squeeze your abs. Lower slowly.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Low
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
abs
Secondary
deep abs / core
Equipment & setup
What you need and how to position yourself before starting.
Equipment
plate
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
repsplus_weight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Lie flat on your back on a mat or bench with your knees bent and feet flat on the ground.
- Hold a weight plate or dumbbell against your chest with both hands.
- Step 2Position Your Body
- Ensure your lower back is pressed into the mat to avoid strain.
- Engage your core muscles to stabilize your body.
- Step 3Lift Your Shoulders
- Exhale and lift your shoulders off the ground by curling your upper body towards your knees.
- Keep your chin slightly tucked to avoid straining your neck.
- Step 4Squeeze at the Top
- Pause for a moment at the top of the movement, squeezing your abdominal muscles.
- Make sure to keep the weight close to your chest during this phase.
- Step 5Lower Your Body
- Inhale and slowly lower your shoulders back down to the starting position.
- Maintain control throughout the movement to avoid using momentum.
- Step 6Repeat
- Perform the desired number of repetitions while maintaining proper form.
- Focus on controlled movements rather than rushing through the exercise.
- Step 7Finish the Exercise
- After completing your reps, carefully place the weight down and rest.
- Take a moment to stretch your core muscles to prevent tightness.