Decline Crunch
An abdominal trunk-flexion exercise performed on a decline bench. The bench angle changes the loading of the rectus abdominis compared with a floor crunch.
- Body part
- Abs: all exercises
- Movement
- Core: all exercises
What it trains
- Upper AbsPrimary100%
- Lower AbsSecondary75%
- ObliquesStabilizer15%
How to perform
Adjust the decline bench to a comfortable angle, typically between 15 to 30 degrees.
Sit on the bench and secure your feet under the padded rollers.
Lie back with your hands placed behind your head or crossed over your chest.
Engage your core by pulling your navel towards your spine.
Exhale and lift your upper body towards your knees by contracting your abdominal muscles.
Pause briefly at the top of the movement, ensuring maximum contraction.
Inhale and slowly lower your upper body back to the starting position with control.
Repeat for the desired number of repetitions.
Tips
Keep your movements controlled to maximize muscle engagement and avoid using momentum.
Focus on using your core muscles rather than pulling on your neck or head with your hands.
Maintain a consistent breathing pattern; exhale as you crunch up and inhale as you lower down.
Ensure that the decline angle is not too steep to prevent unnecessary strain on your lower back.
Start with a moderate number of repetitions and increase as you build strength and endurance.
If you experience discomfort in your neck, try placing a towel behind your head for support.
Common mistakes
Do not pull on the head with your hands or flex the neck during the crunch.
Do not swing or use momentum to raise the torso.
Do not turn the movement into a full sit-up; keep a controlled crunch range.
Related exercises
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