How to do a Decline Crunch

Authored by Fitbod

About Decline Crunch

Sets Logged
1,181,546
Popularity Rank
153rd
Difficulty
Intermediate
Abs Strength
82 mSCORE 55th
Equipment Required
  • Photo of Decline Bench
    Decline Bench
Primary Muscles
Secondary Muscles
None

Instructions: How To

Decline Crunch is a more challenging variation on the more standard crunch. Similar to a standard Crunch, this is a bodyweight core exercise. The use of a decline bench forces you to lay back further than you can on a flat surface. This helps improve muscle activation.

  1. Secure your legs at the end of a decline bench lie down on your back.
  2. Place your hands behind your head and keep your lower back against the bench throughout the exercise.
  3. Flex your abdomen to bring the bottom of your ribcage in towards your belly button while slightly tucking the chin until your upper back is off of the bench.
  4. Keep tension in your abdomen as you lower your shoulders back to the bench.

Common Mistakes

  • Sitting Up Too Far

    Crunches are designed so you only raise your shoulder blades, not your entire torso. While it isn’t ineffective or dangerous to raise your torso off the ground, it isn’t a crunch. Focus on contracting your abs to get just your shoulders elevated.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    3
    sets
    9
    reps
    1 Set Max
    10
    reps
  • intermediate
    4
    sets
    9
    reps
    11
    reps
  • advanced
    4
    sets
    10
    reps
    12
    reps

Enter your stats to calculate your Sets & Reps