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Plate Push Crunch
A compound core exercise that pairs a crunch with an overhead plate press to target the rectus abdominis, obliques, and shoulders for improved strength and stability.
About Exercise
Equipment
Plates
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Abs
Secondary Muscles
Shoulders, Chest, Hip Flexors
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis
Obliques
6/10External Obliques, Internal Obliques
Shoulders
5/10Anterior Delts
Chest
4/10Upper Chest
Hip Flexors
3/10Iliopsoas
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie on your back on a mat with knees bent and feet flat, hip-width apart. Hold a weight plate with both hands, arms extended above your chest.
- Engage your core and curl your head, shoulders, and upper back off the floor.
- Simultaneously press the plate straight up toward the ceiling, fully extending your arms.
- Pause at the top and squeeze your abs.
- Slowly lower your upper body back to the floor while bringing the plate to the starting position.
- Maintain control throughout the movement.
Coaching Tips
Form Cues
- Keep chin off chest.
- Press through heels.
- Squeeze abs at top.
- Control the descent.
- Maintain neutral spine.
Breathing
Exhale as you crunch up and press the plate; inhale as you lower back down.
Tempo
2-1-1
Range of Motion
Curl until shoulders are off the ground and arms fully extended overhead; lower until upper back touches the floor.
Safety
Safety Notes
- Avoid if you have lower back pain or herniated discs.
- Start with light weights to master form.
- Keep lower back pressed to floor.
- Consult a doctor if recovering from abdominal surgery.
Spotting
No spotting needed; perform solo with focus on controlled form.
Common Mistakes
- Pulling on neck
- Using momentum from hips
- Arching lower back
- Incomplete arm extension
When to Avoid
- Lower back pain
- Herniated discs
- Recent abdominal surgery
Flexibility Needed
- Shoulder flexion for overhead press
- Hip mobility for stable base
Build Up First
- Master basic bodyweight crunch
- Proper core bracing technique
Also known as
Plate Crunch Press, Weighted Push Crunch, Plate Crunch
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