Decline Crunch

Decline Crunch is a intermediate-level isolation in the strength category that primarily works the abs. It is performed with bodyweight.

How to do it

1. 1Secure your legs at the end of the decline bench and lie down.
2. 2Now place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head.
3. 3While pushing the small of your back down in the bench to better isolate your abdominal muscles, begin to roll your shoulders off it.
4. 4Continue 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.
5. 5After the one second contraction, begin to come down slowly again to the starting position as you inhale.
6. 6Repeat for the recommended amount of repetitions.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.