Weighted Plate Lying Bench Side Oblique Crunch

Muscles worked

Setup

1. Lie sideways on a flat bench with your lower hip and side resting on the surface.
2. Secure your feet under the bench's leg rollers or have a partner hold your ankles for stability.
3. Hold a weight plate firmly against your chest or against the side of your head.
4. Position your torso so your upper body hangs slightly off the side of the bench to allow for a full range of motion.

How to do it

1. Exhale and contract your obliques to lift your torso laterally toward the ceiling in a controlled motion.
2. Focus on bringing your lower ribs toward your hip bone, ensuring you do not rotate your chest forward.
3. Pause for one second at the peak of the contraction to maximize muscle fiber recruitment.
4. Inhale as you slowly lower your torso back to the starting position over a 2-3 second tempo.

Form checklist

• Keep your hips stacked vertically; do not let the top hip roll backward.
• Maintain a neutral neck and avoid pulling your head upward with your hands.
• Move strictly in the frontal plane, avoiding any forward or backward leaning.
• Keep the weight plate securely pressed against your body to prevent momentum.

Pro tips

• Visualize your obliques shortening like an accordion as you crunch upward to enhance the mind-muscle connection.
• Initiate the movement by 'tucking' your ribcage toward your pelvis rather than just lifting your shoulders.

Make it harder

• Hold the weight plate further away from your torso or behind your head to increase the lever arm and resistance.
• Increase the range of motion by allowing your torso to dip slightly below the level of the bench at the bottom of the rep.

Frequently asked

What muscles does the weighted plate lying bench side oblique crunch work?

The weighted plate lying bench side oblique crunch primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the weighted plate lying bench side oblique crunch?

The weighted plate lying bench side oblique crunch uses weight plate.

Is the weighted plate lying bench side oblique crunch good for beginners?

The weighted plate lying bench side oblique crunch is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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