Decline Crunch (Weighted)

A decline-bench crunch performed with added load (plate or dumbbell held to the chest) for greater abdominal resistance.

Instructions

1. Secure your legs at the end of the decline bench and lie back on it.
2. Hold a weight plate or dumbbell against your chest with both hands.
3. Push the small of your back into the bench to isolate the abdominals.
4. Roll your shoulders off the bench by contracting your abs, exhaling on the way up.
5. Come up only about four inches — the lower back stays on the bench.
6. Squeeze your abdominals hard at the top and hold briefly.
7. Lower under control over 2-3 seconds.
8. Repeat for the prescribed number of repetitions.

Tips

• Keep the weight close to your chest; don’t let it pull you out of position.
• Move slowly and controlled — the added load makes momentum even more counterproductive.
• Start light and prioritise full range of motion over heavier weight.
• Keep your neck neutral; do not tuck your chin into the plate.