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Exercises/Obliques/Weighted Incline Twisting Sit-up (arms crossed)

Exercise

WEIGHTED INCLINE TWISTING SIT-UP (ARMS CROSSED)

IntermediatePrimaryObliquesSecondaryAbs

Form cues

Hook feet under the brace and lie on the incline bench, hips and knees bent
Cross your arms on your chest or hold a plate against your chest
Flex and twist simultaneously — rotate your torso to one side as you rise
Raise your arms over your opposite knee at the top
Return until shoulders contact the bench — alternate sides each rep
Animated diagram — illustrative only

About

The most loaded incline twisting sit-up variation, combining the weight plate held with crossed arms and trunk rotation for comprehensive abdominal and oblique development.

Instructions

Step-by-step technique

01

Secure feet and position body

Hook your feet firmly under the bench pads and lie back onto the incline board until your torso is fully extended. Ensure your hips are positioned comfortably and your spine maintains a neutral alignment against the bench pad to prepare for the movement.

Keep spine neutral
02

Hold plate across chest

Cross your arms over your chest while securely gripping a weight plate against your upper torso. Keep your elbows tucked in close to your body to ensure the weight remains stable throughout the entire range of motion.

Hold plate tight
03

Initiate twist and sit-up

Contract your abdominals to begin the sit-up, simultaneously rotating your torso toward one side as you rise. Focus on driving the movement through your obliques rather than pulling with your neck or hip flexors.

Engage the core
04

Rotate toward opposite knee

Continue the twisting motion at the top of the sit-up, aiming to bring one shoulder toward the opposite knee. This diagonal path maximizes the recruitment of the external and internal obliques at the peak of the contraction.

Crunch and twist
05

Lower and alternate sides

Slowly lower your torso back down until your shoulders make contact with the bench, maintaining control throughout the descent. Reset your position and perform the next repetition by rotating toward the opposite side to balance the workload.

Control the descent

Common mistakes

What goes wrong — and why

Mistake

Plate shifting during rotation

The plate moving destabilizes the twist.

Press both forearms firmly against the plate before beginning each rep.

Mistake

Incomplete rotation range

A partial twist underworks the obliques.

Rotate until the shoulder points toward the opposite knee at the top.

Mistake

Holding the breath through the twist

Apnea increases intra-abdominal pressure unnecessarily.

Exhale during the concentric rise and rotation, inhale on the descent.

Variations · Progressions · Regressions

Adaptations for every level

Regression

Weighted Incline Twisting Sit-up

Hold the plate at the chest without the crossed-arm position.

Variation

Medicine Ball Twisting Sit-up

Use a medicine ball instead of a plate for a rounder grip and different feel.

Progression

Cable Twisting Crunch

Use a cable for continuous tension through the rotation range.