Weighted Decline Crunch

Muscles worked

Setup

1. Secure your feet firmly under the padded rollers of a decline bench set to a 30-45 degree angle.
2. Sit on the bench and hold a weight plate firmly against your upper chest, crossing your arms over it to keep it secure.
3. Slowly lower your torso until your back is just above the bench, maintaining a slight natural curve in your spine.

How to do it

1. Exhale and initiate the movement by curling your chin toward your chest and flexing your spine to lift your shoulder blades off the bench.
2. Contract your abdominals forcefully at the top, focusing on bringing your ribcage toward your pelvis.
3. Inhale as you slowly lower your torso back to the starting position using a controlled 2-3 second eccentric phase.
4. Stop just before your shoulder blades touch the bench to maintain constant tension on the core.

Form checklist

• Keep your lower back pressed into the bench at the start of the movement to avoid hip flexor dominance.
• Avoid pulling on your neck or using momentum to swing the weight upward.
• Maintain a tucked chin throughout the set to protect the cervical spine.
• Ensure the movement comes from spinal flexion (curling) rather than hinging at the hips.

Pro tips

• Visualize 'peeling' your spine off the bench one vertebra at a time to maximize the mind-muscle connection with the rectus abdominis.
• Pause for a one-second peak contraction at the top of each rep to increase time under tension.

Make it harder

• Hold the weight plate with arms fully extended overhead to increase the lever arm and difficulty.
• Increase the decline angle of the bench to create a steeper path against gravity.

Frequently asked

What muscles does the weighted decline crunch work?

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

What equipment do you need for the weighted decline crunch?

The weighted decline crunch uses weight plate.

Is the weighted decline crunch good for beginners?

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

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