Crunch (Weighted)

Lie on the floor holding a weight plate against your chest. Crunch your shoulders off the floor. Exhale sharply as you squeeze your abs.

Quick facts

Primary and secondary muscle groups targeted by this movement.

Abs

Deep Abs / Core

What you need and how to position yourself before starting.

Plate

Bilateral

Lying

repsplus_weight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Lie on your back on a mat or bench with your knees bent and feet flat on the floor.
- 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 or bench.
- Keep your head and neck relaxed, and your core engaged.
Step 3Initiate the Crunch
- Exhale and lift your shoulders off the mat by contracting your abdominal muscles.
- Keep your feet and lower back in contact with the mat.
Step 4Hold the Position
- Pause at the top of the movement for a moment, squeezing your abs.
- Ensure that you are not pulling on your neck with your hands.
Step 5Lower Your Body
- Inhale as you slowly lower your shoulders back down to the starting position.
- Maintain control and avoid letting your back arch.
Step 6Repeat
- Perform the desired number of repetitions, focusing on form and controlled movements.
Step 7Finish the Exercise
- After completing your reps, carefully place the weight down.
- Sit up slowly and take a moment to stretch your abs.