Bodybuilding.com Information Motivation Supplementation
in:
Login or Create an account to set your gender preference.

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

Exercise Rating Read Decline Crunch Reviews
SHARE Bookmark and Share


Decline Crunch Images

Decline Crunch
Click to enlarge
Decline Crunch
Click to enlarge




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

8.7

Out of 10

8.1

Out of 10

6.2

Out of 10

Tips and Reviews - Login to rate

 





 
  • Reviews & Tips
  • Reviews
  • Tips

of people found this review helpful

Review: Decline Crunch

Exercise Rating
9/10

Mar 24, 2014 10:51 AM: love it!



comment
Please login to rate this review.

of people found this review helpful

Review: Decline Crunch

Exercise Rating
10/10

Sep 5, 2013 5:00 PM: The main abdominal exercise I stick to!



comment
Please login to rate this review.

of people found this review helpful

Review: Decline Crunch

Exercise Rating
10/10

Mar 20, 2013 10:18 AM: I didn't know that my lower back had to be remained on the bench, so my whole back came up off the bench. Is that wrong?



comment
Please login to rate this review.

of people found this review helpful

Review: Decline Crunch

Exercise Rating
8/10

Jan 23, 2013 1:31 AM: personal fav!



comment
Please login to rate this review.

of people found this review helpful

Review: Decline Crunch

Exercise Rating
10/10

Jul 12, 2012 11:52 AM: The best. A must for me at the gym. I use a 10 lb plate behind my head and *try* to do sets of 10 reps. So hard... love this exercise.



comment
Please login to rate this review.

of people found this review helpful

Review: Decline Crunch

Exercise Rating
10/10

Jul 3, 2012 11:14 AM: Really great exercise!Its better if you use weights!



comment
Please login to rate this review.

of people found this review helpful

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.



comment
Please login to rate this review.

of people found this review helpful

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



comment
Please login to rate this review.

of people found this review helpful

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



comment
Please login to rate this review.

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com