How to do weighted crunch

Coach's Tips

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Start Position

1. Maintain contact between your lower back and the bench throughout the exercise to minimize risk of injury.

2. Refrain from arching your back as you elevate your shoulder blades off the bench.

3. Keep breathing regularly during the exercise.

Proper Form

1. With your lower back firmly against the bench, lift your shoulder blades away from it.

2. Extend your arms and keep a weight plate close to your chest.

3. Pause briefly at the peak of the movement before bringing your shoulder blades back down to the bench.

Breathing Technique

1. Inhale deeply as you lift your shoulder blades away from the bench.

2. Exhale as you return your shoulder blades to the bench.

Precautions

1. Lie on a flat bench or an exercise mat with bent knees and feet planted on the ground.

2. Hold a weight plate, medicine ball, or any weighted object securely against your chest.