ExerciseGIF

Exercises / Plate Crunch

Plate Crunch GIF

Figure

Male figure; the female figure follows.

Muscles
Background

Packs are delivered in the look you pick here.

Get it in this look

Worked muscles

  • ShouldersMusculus deltoideus
Equipment
plate
Level
beginner
Loop
One repetition, 2.17 seconds

Get this animation

Part of the crunch and sit-up pack, all 7 crunch and sit-up variations: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the crunch and sit-up pack, $29Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/plate-crunch \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a plate crunch

  1. Lie flat on your back on a mat with your knees bent and feet flat on the floor, holding a weight plate against your chest with both hands.
  2. Brace your core and press your lower back into the mat.
  3. Curl your torso upward, lifting your shoulder blades off the floor while keeping the plate against your chest.
  4. Pause and squeeze your abs at the top of the movement.
  5. Lower your torso back down slowly under control to the starting position.
  6. Repeat for the desired number of repetitions.

Form tips

  • Keep your lower back pressed into the mat throughout.
  • Avoid pulling with your neck; lead with your chest and abs.
  • Control the descent rather than dropping down.
  • Exhale as you crunch up and inhale as you lower.

Works similar muscles