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Decline Crunch

Abs Obliques Isolation Adjustable bench
Demo (loops)

How to do it

Starting position

  1. Lie on a decline bench and secure your ankles in the pads.
  2. Cross your arms over your chest in an X shape.
  3. Look at the ceiling and keep your torso straight.

Movement

  1. Engage your abs and slowly curl your upper body up.
  2. Pause briefly at the top to maintain the contraction in your abs.
  3. Slowly return to the starting position.

Breathing

Exhale as you come up and inhale as you go down.

Trainer tips

  • Hook your feet securely onto the top of the bench
  • Curl your spine and come up toward your knees
  • Squeeze your abs at the top

Cautions

  • Straining your neck excessively can cause cervical spine injury, so curl your upper body smoothly.
  • Using momentum on the way down strains the lower back joints, so control your tempo and resist.
  • Pulling on the neck with the hands
  • Dropping the back onto the bench

Exercise info

Primary musclesAbs
Secondary musclesObliques
EquipmentAdjustable bench
Movement patternCore
Rep range12–20 reps
44 similar exercises

Representative exercise: Machine Lying Crunch

How GYMKC sets the weight for this exercise

This exercise starts with your bodyweight. Once you reach 12–20 reps, you add weight in 2.5 kg (5 lb) steps.

GYMKC adds reps before weight. The sets you log also decide when it is time to add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

Lying Toe TapEasierDead BugEasierExtra Decline Sit-upHarderDumbbell Overhead Sit-upHarderDecline Sit-UpSimilar exerciseMachine Lying CrunchSimilar exerciseBarbell RolloutSimilar exercise
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.