Decline Crunch
Description
The decline crunch performs crunches (partial sit-ups) on a decline bench. You lift only your shoulders off the bench rather than sitting all the way up. The decline angle increases gravity resistance on the abs.
Muscle Group
Equipment Required
Decline Crunch Instructions
- Set a decline bench to 30 to 45 degrees. Hook feet under pads.
- Lie back on the decline. Hands behind head or across chest.
- Crunch up — lift shoulders off the bench. Do not sit all the way up.
- Squeeze abs at the top.
- Lower under control.
- Keep constant tension — do not fully relax between reps.
- Aim for 15 to 25 reps.
- Less hip flexor involvement than full decline sit-ups.
Decline Crunch Form & Visual
Decline Crunch Benefits
- Greater ab loading from decline angle
- Less hip flexor involvement than full sit-ups
- Builds ab strength effectively
- Simple setup
- Available in most gyms
- Progressive with added weight
Decline Crunch Muscles Worked
- Rectus abdominis
- Obliques (secondary)
Decline Crunch Variations & Alternatives
- Decline Sit-Up (full range)
- Standard Crunch (flat)
- Weighted Crunch
- Cable Crunch
- Decline Twist Crunch
