Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredOther
- MechanicsIsolation
- Force TypePull
- Experience LevelIntermediate
- Secondary Muscles
None
Target Muscle Group
Abs
Weighted Crunch Overview
The weighted crunch is a variation of the crunch and an exercise used to build the abdominal muscles.
Adding weight is a common form of progression used to make bodyweight exercises, such as the crunch, more challenging. Doing so allows for the lifter to progress, adapt, and build more muscle.
Weighted Crunch Instructions
- Lay supine in a relaxed position with your knees bent.
- Hold a weight plate directly over your chest and press it to extension.
- Raise your knees to 90 degrees, at which point they will be perpendicular to the floor.
- Exhale as you reach towards your toes with the weight plate.
- Once your abs are fully contracted and your upper back is off the floor, slowly lower yourself back to the starting position.
- Complete for the assigned number of repetitions.
Weighted Crunch Tips
- Exhale hard like you’re blowing out candles on a cake and hold the contraction for a second to improve mind muscle connection.
- If your lower back bothers you during this exercise, choose more anti extension and anti rotation based movements.
- Avoid putting the hands behind the head as this can lead to excess strain upon the neck.
18 Comments
Can I do exercise with a dumbbell?
Absolutely. Hold the sides of the dumbbell on your chest while you're doing the crunch.
Nice workout plan
Is it okay to rest my feet 90 degrees on a bench and focus on abs contraction?
Absolutely, Gerardo! If that helps you feel the abs working more, go for it!
Can I do a oblique plate twist instead for this
They don't exactly work the same portion of the abs, Ethan. However, if you would do one or the other, I actually suggest the oblique twist. So, I say yes.
My neck hurts while doing this exercise, am I doing something wrong?
Hi, Bart. Do your best to keep your neck neutral. Many people turn their head as well while doing this exercise.
If this doesn't solve the issue, see a physician about it.
Can I understand what does this means?
*Each set utilzies a drop set. So perform 1 set, drop the weight performing an additional set, rest, and repeat.
Perform one set with the weight you want to use. As soon as you finish the last rep, quickly reduce the weight you're using, and immediately continue performing reps until you reach the number you want or you can no longer continue with good form.
Can I use a dumbbell instead of a weight plate? Also how heavy should it be for beginners?
Hey Alexander - yes you can. Weight should be one that you can move safely and with proper form for the given number of reps.
Okay, thank you.
My neck hurts when doing this. Am j doing anything wrong?
My Quads always hurt so bad when I do this exercise.
Crunches gives me abdominal cramps. Solutions?
Push through it!