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Abs · Intermediate

Decline Bench Crunch

Decline-bench ab crunch that increases the challenge of trunk flexion.

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Decline Bench Crunch demonstration

Exercise overview

Training details

Abs

Equipment

Decline Bench

Sets × reps

3 × 15

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Lie on a decline bench with both feet securely anchored and the pelvis supported.
  2. 02Cross the arms over the chest or rest the fingertips lightly beside the head without pulling the neck.
  3. 03Draw the ribs toward the pelvis and lift only the head and shoulder blades from the bench.
  4. 04Pause briefly without rising into a full sit-up or rocking against the foot pads.
  5. 05Lower the upper back slowly until the shoulder blades return to the bench.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteReverse CrunchComparable substituteHanging Leg RaiseComparable substituteAb Bench CrunchComparable substituteCable Crunch

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