Decline Crunch


Pro Tip

Avoid pulling on your head with your hands because it can lead to discomfort in the neck area later on.


How To

  1. Lie on a decline bench with your legs secured on the end. Position your hands so they are interlocked behind your head. This is the starting position.
  2. Exhale and raise your chest up while keeping your lower back on the bench.
  3. Continue to raise your chest up as far as you can while still keeping your lower back on the bench, stopping lower than you would in a sit up.
  4. Inhale and lower yourself back down slowly, returning to the starting position.

Primary Muscle Groups

Upper Abs

Upper abdomen, from just above your belly button to your sternum. The upper half of the six pack abs.


Secondary Muscle Groups

Lower Abs

Lower abdomen, from just above your belly button to your pubis. The lower half of the six pack abs.

Obliques

Outer sides of your abdomen.


Equipment

Bodyweight

This means that the exercise requires you to use your bodyweight as resistance but you also need other equipment to successfully perform the exercise.

Decline Bench Without Rack

If you can't find this bench, consider using a decline bench with rack instead. If your exercise requires you to use a barbell or bar, you cannot substitute. If you do not need to use either, you probably can substitute.


Variations

Exercises that target the same primary muscle groups and require the same equipment.


Alternatives

Exercises that target the same primary muscle groups with different equipment