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Decline Crunch

Performed on a decline bench to bias the lower portion of the muscle, this variation primarily targets your Abdominals. It requires bodyweight and is best suited to intermediate lifters.

Intermediate level · Equipment: Bodyweight · Isolation · Pull

Primary muscles: Abdominals

How to perform Decline Crunch

  1. Step 1. Secure your legs at the end of the decline bench and lie down.
  2. Step 2. Now place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head.
  3. Step 3. While pushing the small of your back down in the bench to better isolate your abdominal muscles, begin to roll your shoulders off it.
  4. Step 4. Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the bench only about four inches, and your lower back should remain on the bench. At the top of the movement, contract your abdominals hard and keep the contraction for a second. Tip: Focus on slow, controlled movement - don't cheat yourself by using momentum.
  5. Step 5. After the one second contraction, begin to come down slowly again to the starting position as you inhale.
  6. Step 6. Repeat for the recommended amount of repetitions.

Sample sets & reps for Decline Crunch

  • Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
  • Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
  • Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Abdominals exercises

  • Ab Crunch Machine — machine
  • Ab Roller — other
  • Advanced Kettlebell Windmill — kettlebell
  • Barbell Ab Rollout — barbell
  • Barbell Ab Rollout - On Knees — barbell

See all Abdominals exercises →

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