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Decline Crunch

Exercise Data

Type: Strength
Main Muscle Worked: Abdominals
Equipment: Body Only
Mechanics Type: Isolation
Level: Intermediate
Sport: No
Force: Pull
Your Rating: 


9.0

Out of 10

Excellent

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Decline Crunch Images

Decline Crunch
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Decline Crunch
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Decline Crunch Guide

Main Muscle: Abdominals

  1. Secure your legs at the end of the decline bench and lie down.
  2. Now place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head.
  3. While pushing the small of your back down in the bench to better isolate your abdominal muscles, begin to roll your shoulders off it.
  4. Continue 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.
  5. After the one second contraction, begin to come down slowly again to the starting position as you inhale.
  6. Repeat for the recommended amount of repetitions.

Variations: There are many variations for the crunch. You can perform the exercise with weights, or on top of an exercise ball or on a flat bench.



Alternative Exercises For Decline Crunch

Reverse Crunch

Muscle Targeted: Abdominals

8.5

Out of 10

Ab Crunch Machine

Muscle Targeted: Abdominals

7.9

Out of 10

Seated Leg Tucks

Muscle Targeted: Abdominals

6.2

Out of 10

Top 5 Rated Abdominals Exercises

  1. Cross-Body Crunch
  2. Hanging Pike
  3. Hanging Leg Raise
  4. Ab Roller
  5. Decline Reverse Crunch

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of people found this review helpful

HansF

Review: Decline Crunch

Exercise Rating
N/A

Dec 5, 2011 4:22 PM: Great for hitting all your abs. Can feel it from top to bottom.

HansF BodyStats
Height:
6 '2" (1.88m)
Weight:
185 lbs
Up 45.0 lbs
Bodyfat:
10.0 %
More Body Stats


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of people found this review helpful

aj410

Review: Decline Crunch

Exercise Rating
9/10

Jul 15, 2010 6:30 PM: this really burn the abs especially when done with weights hugged in your chest

aj410 BodyStats
Height:
5 '9" (1.75m)
Weight:
190 lbs
Bodyfat:
No Data
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RunTheRace

Review: Decline Crunch

Exercise Rating
10/10

Apr 6, 2010 8:34 AM: I use weights when I do this exercise. It feels great. :D

RunTheRace BodyStats
Height:
5 '5" (1.65m)
Weight:
136 lbs
Down 2.0 lbs
Bodyfat:
25.0 %
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