Decline Crunch
Decline Crunch is a strength – torso flexion on a decline exercise involving Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Rectus abdominis
- Secondary muscles
- Internal and external obliques, Transversus abdominis
- Exercise type
- Strength – torso flexion on a decline
Exercise technique
- Bench
Choose a slight decline and secure your legs under the pads.
- Lie down
Slowly lower your back onto the pad.
- Hands
Keep your hands beside your head without interlacing your fingers and pulling.
- Start
Maintain lower-back contact and draw your lower ribs in.
- Crunch
Curl your shoulder blades a few centimeters off the pad.
- Top
Contract briefly without sitting up through your hips.
- Return
Slowly return your upper back along the incline to the pad.
Key technique points
- Start with a shallow decline.
- Check the leg pads.
- Lift only your upper back off the pad.
- Keep your neck in a neutral curl.
- Exhale as you rise.
- Do not fall backward at the bottom.
Common mistakes
Performing a full sit-up
Do not sit your entire torso up in place of the short crunch.
Excessive decline
Do not choose an angle at which you cannot control the descent.
Pulling on the foot supports
Do not pull against the pads and rise using your hip flexors.
Pulling the head
Do not interlace your fingers and force your neck forward.
Increasing the lower-back arch
Do not release abdominal control in the bottom decline position.
Lying back quickly
Do not let gravity drop you onto the pad.
Frequently asked questions
Decline Crunch: why is “Performing a full sit-up” a mistake?
Do not sit your entire torso up in place of the short crunch.
Decline Crunch: why is “Excessive decline” a mistake?
Do not choose an angle at which you cannot control the descent.
Decline Crunch: why is “Pulling on the foot supports” a mistake?
Do not pull against the pads and rise using your hip flexors.
Decline Crunch: why is “Pulling the head” a mistake?
Do not interlace your fingers and force your neck forward.
Decline Crunch: why is “Increasing the lower-back arch” a mistake?
Do not release abdominal control in the bottom decline position.
Decline Crunch: why is “Lying back quickly” a mistake?
Do not let gravity drop you onto the pad.
What should I focus on when doing Decline Crunch?
Start with a shallow decline. Check the leg pads. Lift only your upper back off the pad. Keep your neck in a neutral curl. Exhale as you rise. Do not fall backward at the bottom.
Related exercises
- Kneeling Ab Wheel Rollout
- Bear Plank
- Bicycle Crunch
- Cable Crunch
- Captain's Chair Knee Raise
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.