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Decline Crunch
PullIsolationPoids du corpsIntermediate
Muscles worked
Front
Abdominals
Instructions
- 1Secure your legs at the end of the decline bench and lie down.
- 2Now place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head.
- 3While pushing the small of your back down in the bench to better isolate your abdominal muscles, begin to roll your shoulders off it.
- 4Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the bench only about four inches, and your lower back should remain on the bench. At the top of the movement, contract your abdominals hard and keep the contraction for a second. Tip: Focus on slow, controlled movement - don't cheat yourself by using momentum.
- 5After the one second contraction, begin to come down slowly again to the starting position as you inhale.
- 6Repeat for the recommended amount of repetitions.
About Decline Crunch
The decline crunch is performed head-down on an inclined bench, which increases the range of motion and the pull of gravity on the rectus abdominis. The added difficulty makes it a smart pick for intermediates who have plateaued on floor crunches.
check_circleBenefits
- check_circleGreater range than on the floor for a deeper ab stretch
- check_circleMore gravitational resistance thanks to the negative incline
- check_circleA natural progression from the standard crunch once mastered
lightbulbExecution tips
- lightbulbLock your legs firmly under the pads to stay stable
- lightbulbCurl the upper back without straining the lower spine
- lightbulbDon't lower all the way flat, so the abs stay under tension
- lightbulbStart with no load before adding a plate on the chest
warningCommon mistakes
- warningDropping too far and hyperextending the lower back
- warningSnapping up with momentum from the descent
- warningPulling on the head instead of curling the trunk
- warningChoosing too steep a decline before the technique is solid
helpFrequently asked questions
Is it suitable for beginners?expand_more
Better to master the floor crunch first; the decline makes the move more demanding on the trunk.
How do I make it harder?expand_more
Increase the bench angle or hold a plate against your chest for extra resistance.
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