Decline Oblique Crunch
A decline-bench crunch that twists one elbow toward the opposite knee from a half-raised start. Staying in the top half of the range keeps constant tension on the obliques.
Primary muscles
- Obliques
- Abs (Rectus Abdominis)
Secondary muscles
- Hip Flexors
- Sets
- 3
- Reps
- 10–15 per side
- 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, then raise your torso to about 35-45 degrees with one hand beside your head and the other on your thigh.
Brace your abs and hold the raised start position.
Crunch up while turning your torso so the elbow by your head travels toward the opposite knee.
Squeeze for a second at the top.
Lower slowly back to the raised start, complete your reps, then switch sides.
Breathing: Exhale as you twist up, inhale as you lower.
Coaching tips
Twist from the ribs
Stay in the top half of the range
Slow, controlled lowering
Common mistakes
Swinging the elbow instead of rotating the torso
Lying all the way back between reps
Pulling on the neck
Safety notes
Use a shallow decline until you can control the twist.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.