Decline Crunch

Body region

• Core

Muscles

Main

• Rectus Abdominis
• External Oblique
• Internal Oblique

Helps

• Iliopsoas

Holds

• Transversus Abdominis
• Rectus Femoris

Equipment

• Adjustable Bench

Technique

1. Set up head-down on a decline bench, ankles locked behind the rollers.
2. Place the fingertips lightly behind your head or cross the arms over your chest.
3. Curl the torso up until the shoulder blades are well off the bench.
4. Lower slowly, stopping before your back rests fully on the pad.

Cues

• Curl the spine rather than sitting straight up.
• Start with a gentle decline and steepen it as you get stronger.

Common mistakes

• Pulling on the head and neck.
• Sitting all the way up with a flat back, which shifts work to the hip flexors.
• Dropping back down quickly.

Alternatives

• Crunch
• Weighted Crunch