LiftSetsLiftSets / Exercises / Decline Crunch
Decline Crunch
Works the abdominals.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
abdominals
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 4-6 |
| Muscle size | 8-12 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Body only |
|---|---|
| Level | Intermediate |
What to think about
- Lower back stays on the bench.
- Roll the shoulders up a few inches.
- Hands light at the head, no pulling on the neck.
How to do it
- Secure your legs at the end of the decline bench and lie down.
- Now place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head.
- While pushing the small of your back down in the bench to better isolate your abdominal muscles, begin to roll your shoulders off it.
- 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.
- After the one second contraction, begin to come down slowly again to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Other exercises for the abdominals
- 3/4 Sit-Up
- Ab Roller
- Barbell Ab Rollout - On Knees
- Bent-Knee Hip Raise
- Butt-Ups
- Cable Crunch
- Crunch - Hands Overhead
- Crunches
Track it in LiftSets
Log Decline Crunch with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store