Overhead Weighted Crunch
Strengthen your core with Overhead Weighted Crunches! A challenging progression for a flat stomach.
The Overhead Weighted Crunch is a compound exercise that mainly works the core, with help from the chest. You'll need: exercise ball or dumbbells or weight plates.
Required Equipment
Overhead Weighted Crunch Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Deep Core (transverse abdominis); Upper Chest (pectoralis major, clavicular head)
Overhead Weighted Crunch Variations and Alternatives
How to do the Overhead Weighted Crunch
Lie on your back with your knees bent and feet flat on the floor, holding a dumbbell securely with both hands extended overhead.
Engage your core and press your lower back firmly into the floor.
Exhale as you lift your head, neck, and shoulders off the mat, keeping your arms extended straight overhead towards the ceiling.
Hold the crunch for a brief second while squeezing your abdominal muscles tightly.
Inhale as you slowly and with control lower your upper body back down to the starting position.
Overhead Weighted Crunch FAQs
What muscles does the Overhead Weighted Crunch work?
The Overhead Weighted Crunch mainly works the core, with help from the chest. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Overhead Weighted Crunch?
Exercise ball or dumbbells or weight plates.
Is the Overhead Weighted Crunch a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Overhead Weighted Crunch variations and alternatives?
Similar exercises include the Air-Pillow Crunch, Ball Sit-Up, Bottle-Weight Overhead Crunch and Medicine-Ball Crunch.
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