Decline Crunch

Muscles worked

Setup

1. Secure your feet firmly under the padded rollers of a decline bench.
2. Lie back so your entire torso is supported by the bench.
3. Place your hands lightly behind your head or cross them over your chest.
4. Ensure your lower back is pressed firmly against the bench surface.

How to do it

1. Exhale and contract your abdominals to lift your upper torso off the bench, curling your chest toward your hips.
2. Pause at the top of the movement for one second to emphasize peak contraction.
3. Inhale as you slowly lower your torso back down, stopping just before your shoulder blades touch the bench.
4. Maintain a controlled 2-1-2 tempo (2 seconds down, 1 second pause, 2 seconds up).

Form checklist

• Avoid pulling on your neck with your hands; use your core to lift.
• Focus on curling the spine rather than lifting the entire back like a sit-up.
• Keep your chin slightly tucked to maintain a neutral neck position.
• Ensure your lower back stays in contact with the bench at the bottom of the movement.

Pro tips

• Visualize bringing your ribcage down toward your pelvis to maximize abdominal shortening.
• Keep your core braced throughout the entire set to maintain constant tension on the muscles.

Make it harder

• Hold a weight plate or dumbbell against your chest to increase resistance.
• Increase the angle of the decline bench for a steeper, more challenging slope.

Frequently asked

What muscles does the decline crunch work?

The decline crunch primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the decline crunch?

The decline crunch requires no equipment — just your body weight.

Is the decline crunch good for beginners?

The decline crunch is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals