Weighted Crunch (Arms Straight)

The Crunch is a popular abdominal exercise. The rectus abdominis (the basis of a “six-pack”) draws the sternum toward the pelvis by rounding the back.

In this variation, you add extra weight by holding a plate with straight arms. This also requires stabilizing engagement from the shoulders.

Weighted crunch execution

Lie on the floor (on the mat) with the plate.

Hold the plate with straight arms directly in front of your chest. This is your starting position.

Bring your chest toward your pelvis by contracting your abdominal muscles. Focus on rounding the spine (rounding the back). Keep looking upward to prevent your neck from rounding along with it. Your upper back has now lifted off the floor.

Extend your back again until your upper back almost touches the bench.

Weighted crunch arms straight

Active muscles:

Abdomen:

Rectus abdominis
External oblique
Internal oblique
Transversus abdominis (the transverse abdominal muscle, or “corset muscle”)

Pelvis:

Psoas major
Iliacus

Legs:

Rectus femoris
Sartorius

Weighted crunch arms straight technique

For a six-pack or injury prevention?

Strong abdominal muscles are indispensable for a strong core and preventing, among other things, lower back pain. In practice, many people do abdominal exercises mainly for a more attractive abdomen. Often with a tight stomach or six-pack as the ultimate goal. In most cases, you do not need to do abdominal exercises for a flat stomach or six-pack. These are mainly caused by a low body-fat percentage. You cannot burn the amount of fat in the abdominal region selectively, not even with abdominal exercises. So, as the old saying goes, you mainly make a six-pack in the kitchen.

At a low body-fat percentage, abdominal exercises can make a visual difference. Thicker muscle bellies in the rectus abdominis then create deeper lines in the abdomen. However, the abdominal muscles are engaged and therefore trained during many different exercises and daily activities. For most people, a low body-fat percentage is therefore enough for a six-pack. In some exceptional cases, the muscle bellies (the “blocks”) in the rectus abdominis are so flat that they are barely visible. Even at a low body-fat percentage. Very superficial tendinous intersections and a linea alba that divides the muscle bellies can also contribute to this. In those cases, it may be useful to do abdominal exercises for appearance.

At a glance