February 23, 2023

How to do the Decline Bench Crunch- Abdominal Exercise

It’s an an abdominal exercise that’s more challenging than the ab crunch that is the most basic. This is why it’s recommended for people with good core strength. It’s one of the most effective exercises for building a strong midsection. In this article, we’ve explained how to accomplish it using suggestions, tips, and variations on how to incorporate it into your training routine.

Decline Crunch

It’s a downward crunch could be a classic ab exercise, however it’s one of the most efficient. What makes it different from the traditional ab crunch? It is a more extensive range of motion that expands the abs as well as creating an additional challenge for the fitness enthusiast to overcome. These are vital components to strengthening and building muscle.

It’s a straightforward (not difficult) variant that requires the use of a decline bench or tiny amount of creativity, and anyone who have decent core strength are able to efficiently incorporate it into their exercise routine.

It’s also an excellent exercise to get the sexy abdominals you want to display on the beach. Having solid core muscles also reduces lower back pain and allows you to work out with increasingly heavier weights, and is essential for athletes.

In this article we’ve given you the details on how to complete this exercise along with suggestions for variations, suggestions, and tips on how you can incorporate it into your training routine.

  • Target Muscle Group: Rectus abdominis
  • TypeStrength
  • MechanicsIsolation
  • Equipment: Decline bench
  • Difficulty: Beginner/intermediate

Muscles Worked

Rectus abdominis


The rectus abdominis or abdominals are muscles in the anterior region of the trunk which create the “six-pack’ appearance. These muscles stretch the trunk and laterally extend the trunk laterally. A good example of how the abdominal muscles function is when you bend your trunk to do the crunch.



The obliques comprise of both the internal and external Obliques. External muscles are situated on both sides of the rectus abdominis . those in the interior are buried in the outer muscles. The purpose of the obliques is to rotate the trunk in contralateral and lateral directions, as well as helping the rectus abdominis and the erector spine through the lateral trunk extension.

How To Perform The Decline Crunch

A decline crunch can be similar to the floor crunch but has greater range of movement. We’ve given step-by-step directions on how to do this exercise.

  1. Adjust the bench to an suitable decline angle in relation to your experience level.
  2. Place your feet on the bench and put your knees on and your feet beneath the foam rollers, if you are you are using the decline bench.
  3. Lay back on the bench, and then place your hands comfortably behind your ears, or put them across your chest.
  4. Then, contract your core and lift your torso upwards to the highest your abdominal muscles will allow without being seated all the way up. Keep inhaling while you climb, but don’t extend your stomach when you exhale. You wish to look like you’re flexing your abdominal muscles when you look in the mirror.
  5. Begin to lower backwards while inhaling but keep your shoulders away from the bench. and back to touch with the bench.
  6. Repeat until you reach your desired amount of repetitions.

Decline Crunch Tips

  • The bench can be adjusted to any angle of decline as that you are able to perform the crunches safely and efficiently. If you think the angle you’re working with isn’t enough difficult, you can adjust your bench for a small decline angle. If you’re looking for greater challenge, lower the bench until you must cover an extended distance, which requires greater core strength.
  • Don’t utilize the hands of your fingers to tug your neck. This isn’t just bad for your neck, but it’s less likely to maximize the involvement of your muscles in your core.
  • Do not lay on the bench for each repetition to ensure you keep the tension that is necessary on the muscles you want to target.

Decline Crunch Variations

Although the exercise of lowering your body weight is a great alternative, there are other ways to make the exercise more challenging , or include different movements as well. Three variations are offered here that we would recommend.

Weighted decline crunch

It’s simple, but if you’re a pro and would like to add weight to make the exercise more difficult, add extra weight. What can you do? It doesn’t really matter, you can make use of kettlebells, dumbbells weight plate, fixed barbell or medicine ball (most well-known choices).

Simply keep the weight close to your chest, or with arms raised overhead, and then use the muscles in your back to handle the extra weight.

Also, look over our crunch guide that has a number of efficient alternatives.

Decline oblique crunch

Do you want to increase the attention on the ablique muscles? This is the method you should use. The obliques play a role in trunk flexion and rotation which is why it is beneficial instead of bending straight up, you should twist as you go up to engage these muscles. It is important that you alternate your sides during each exercise.

Stability ball crunch

It’s not a crunch that is a decline however, it’s a stability ball crunch allows you to experience the stretch and a wider range of motion that a standard floor crunch. It’s a highly recommended device, particularly for those who train at home as it will provide the user with many alternatives.

It is also possible to do the weighted version or flip to the side and strengthen on your obliques.

How to incorporate the Decline Crunch in Your Training Program

Since the decline crunch can be considered an essential exercise it is logical to incorporate it into similar exercises that build the muscles that form your midsection.

There are many ways to work your core muscles, but it is important to incorporate a mix of various exercises that target specific muscles and their functions.

A good routine consists of an abs exercise that is suspended that incorporates simultaneous movements from both the upper and lower physique (recliner or bench crunch) and an oblique-focused exercise as well as a standing variant (e.g., wood chops, cable twists and cable twists, etc.) which concentrates on the strength component that is functional.


3 sets until failure for this workout is enough, especially if you’re doing other essential exercises. But, the number of sets and reps could differ according to your workout goals/structure and your experience level.

Wrapping Up

There’s no reason to think that the decline crunch should not be part of the abs training arsenal. It’s a great way to make a standard exercise more difficult. You can keep increasing the difficulty, either by raising the angles or resistance.

Read more


Case Study

Leave a Reply

Your email address will not be published. Required fields are marked *