Decline crunches are an advanced variation of the traditional crunch performed on a decline bench. This exercise increases the intensity of abdominal engagement by working against gravity, effectively targeting the upper and lower abs.
Step by step guide:
- Secure feet under the bench supports
- Lie back on decline bench
- Place hands lightly behind head
- Keep lower back pressed against bench
- Lift shoulder blades off bench
- Crunch upward using abdominal muscles
- Hold briefly at top of movement
- Lower back down with control
- Perform 12-15 repetitions for 3 sets
Tips
Don’t pull on head with hands. Focus on using abs to lift. Keep movements slow and controlled. Breathe steadily throughout exercise. Maintain contact between lower back and bench.
Benefits
Strengthens entire abdominal region. Intensifies core engagement. Improves upper and lower ab definition. Enhances core stability. Develops stronger abdominal control.
Prevention
Start with slight decline angle. Don’t strain neck muscles. Stop if experiencing lower back pain. Progress angle gradually. Warm up properly before exercise.
