Decline Crunch

A crunch performed on a decline bench, increasing difficulty through gravitational resistance and allowing extended range of motion.

Instructions

1. Secure your legs at the end of the decline bench and lie back on it.
2. Place your hands lightly on either side of your head, keeping your elbows in. Do not lock your fingers behind your head.
3. Push the small of your back down into the bench to isolate your abdominal muscles.
4. Roll your shoulders off the bench by contracting your abdominals and exhaling.
5. Your shoulders should come up off the bench only about four inches, with your lower back remaining on the bench.
6. Contract your abdominals hard at the top and hold for a second.
7. Slowly come down to the starting position as you inhale, taking at least 2-3 seconds for the descent.
8. Repeat for the prescribed number of repetitions.

Tips

• Focus on slow, controlled movement; avoid using momentum.
• The decline angle increases the challenge compared to floor crunches.
• Keep tension on the abdominals throughout by not fully relaxing at the bottom.
• If this is too difficult, use an incline bench or perform on a flat surface first.