Weighted Decline Crunch

How to do it

1. Lie on a decline bench with your feet hooked under the rollers and the head at the low end.
2. Hold a weight plate against the upper chest with both hands.
3. Start with the shoulders on the pad and the lower back flat.
4. Curl the upper body up until the shoulder blades are well off the pad, keeping the lower back down.
5. Lower slowly back to the pad.

Tips

• Keep the range short and controlled, this is a crunch, not a sit up.
• Hold the plate high on the chest so it does not pull you forward.

Common mistakes

• Sitting all the way up so the hips do the work.
• Bouncing off the pad at the bottom.
• Using the plate to swing up.

Muscles worked by the Weighted 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.

Weighted Decline Crunch alternatives

Same equipment

• Decline Bench CrunchOther equipment

Different equipment

• Ab Crunch MachineMachine
• Cable CrunchCable

Easier

• Long Arm CrunchBodyweight
• Toe Touch CrunchBodyweight

No equipment

• Decline CrunchBodyweight

Make it harder

• Decline Weighted Sit UpOther equipment
• V-UpBodyweight

Make it easier

• Decline Bench CrunchOther equipment
• Decline CrunchBodyweight
• Suitcase CrunchBodyweight
• Tuck UpBodyweight

Similar exercises

• Weighted CrunchOther equipment
• Stability Ball CrunchOther equipment
• Swiss Ball CrunchOther equipment
• Weighted Sit UpOther equipment

Frequently asked questions

What muscles does the Weighted Decline Crunch work?

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

Is the Weighted Decline Crunch good for beginners?

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

What is a good alternative to the Weighted Decline Crunch?

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

How do you make the Weighted Decline Crunch harder?

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

Sources

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

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