Abs · Isolation movement

Decline Crunch

A isolation exercise that targets the abs. Performed with flat bench.

Primary muscle

Abs

Secondary muscles

–

Equipment

Bodyweight

Difficulty

Beginner

How to perform the Decline Crunch

Set a decline bench to a moderate angle and hook your feet securely under the ankle pads so the hips stay anchored.
The decline increases the range of spinal flexion against gravity, so treat it as a longer crunch, not a full sit-up.
Cross your arms on your chest, then curl the shoulders and upper back off the bench by flexing the spine.
Rise until the shoulder blades and lower ribs clear the bench, keeping the lower back in contact as long as possible.
Squeeze the abs at the top where the torso is most rounded toward the thighs.
Lower slowly against the decline, resisting gravity segment by segment until the shoulder blades settle back onto the bench.

Suggested working range: 15–25 reps. Default progression: double progression.

•Doing a full sit-up on the decline so the hip flexors take over instead of keeping it to spinal flexion.
•Anchoring hard with the feet and pulling with the thighs to haul the torso up.
•Dropping back down fast and letting the shoulders slam the bench instead of resisting the decline.
•Cranking on the neck to gain height rather than curling the upper spine off the pad.