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Abs

Decline Crunch

The Decline Crunch is a strength exercise with no equipment for your abs. Share of the load in the Zulta muscle model: upper abs 42%, lower abs 31% and obliques 18%.

Level: IntermediateEquipment: BodyweightSingle-joint (isolation)
Decline Crunch demonstration

How to do it

  1. Lie on a decline bench with your feet locked under the rollers and the head at the low end.
  2. Cross the arms over the chest or rest the fingertips beside the head.
  3. Start with the shoulders touching the pad and the lower back flat.
  4. Curl the upper body up by bringing the ribs toward the pelvis, lifting the shoulder blades off the pad.
  5. Hold for a moment, then roll back down slowly.

Tips

  • Keep the movement short: stop when the shoulder blades are clear of the pad.
  • Exhale on the way up and keep the stomach braced on the way down.

Common mistakes

  • Swinging the arms to get up.
  • Arching the lower back off the pad.
  • Tucking the chin hard into the chest.

Muscles worked by the Decline Crunch

  • Upper abs Primary42%
  • Lower abs Primary31%
  • Obliques Secondary18%
  • Hip flexors Minor9%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

A decline bench increases the range against gravity. Curling the ribcage toward the pelvis is spinal flexion by rectus abdominis, with the obliques assisting; a full sit up adds the hip flexors.

Decline Crunch alternatives

Same equipment

Different equipment

Easier

Make it harder

Make it easier

Similar exercises

Frequently asked questions

What muscles does the Decline Crunch work?

Mainly the upper abs and lower abs. The obliques assist.

Is the Decline Crunch good for beginners?

The Decline Crunch is rated intermediate. If you are new, learn the Long Arm Crunch first and build up from there.

What is a good alternative to the Decline Crunch?

For example the Decline Bench Crunch, Weighted Decline Crunch and Long Arm Crunch. They train mostly the same muscles, some with different equipment.

How do you make the Decline Crunch harder?

Add weight or reps, or move on to the Weighted Decline Crunch and Decline Weighted Sit Up.

Sources

  • Escamilla et al. 2006, Phys Ther 86(5):656-671 (traditional and nontraditional abdominal exercises)

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