Decline Crunch
A short-range crunch performed head-down on a decline bench. The angle adds resistance to the curl without turning it into a full sit-up.
Primary muscles
- Abs (Rectus Abdominis)
Secondary muscles
- Obliques
- Sets
- 3
- Reps
- 12–20
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
Hook your feet under the pads of a decline bench, lie back and place your hands lightly beside your head with elbows in.
Press your lower back into the bench and brace your abs.
Roll your head and shoulders up off the bench, curling your ribs toward your pelvis.
Stop when your shoulders are a few inches up and your lower back still touches the bench, and squeeze for a second.
Lower slowly back to the start.
Breathing: Exhale as you curl up, inhale as you lower.
Coaching tips
Lower back stays on the bench
Curl, don't sit up
One-second squeeze at the top
Common mistakes
Coming all the way up so the hip flexors take over
Pulling on the head
Dropping back down quickly
Safety notes
Start on a shallow decline and sit up slowly when getting off the bench.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.