Decline Weighted Crunch

Body region

• Core

Muscles

Main

• Rectus Abdominis

Helps

• External Oblique
• Internal Oblique

Holds

• Transversus Abdominis
• Iliopsoas

Equipment

• Weight Plate
• Adjustable Bench

Technique

1. Set a decline bench, hook your feet in, and lie back holding a weight plate against your chest.
2. Brace your abs and curl your shoulders and upper back up off the bench.
3. Squeeze the abs at the top without sitting all the way up.
4. Lower back with control.

Cues

• Keep the plate tight to your chest.
• Make it a crunch, not a full sit-up.

Common mistakes

• Holding the plate behind the head, which strains the neck.
• Using too heavy a plate and losing the curl.
• Bouncing off the bench.

Alternatives

• Decline Crunch
• Weighted Crunch