ABDOMINALS · BODYWEIGHT
How to do the decline crunch
The decline crunch trains your abdominals. Here is how to do it with good form.
Step by step
- Position yourself on a decline bench and secure your feet.
- Lie back carefully, keeping your spine in contact with the back support.
- Bring your hands behind your head.
- Take a breath and crunch your torso by squeezing your rectus abdominis muscle. Lift your shoulder blades several inches off the bench and exhale.
- Lower your torso as you breathe in.
Muscles worked
| Primary | Abdominals |
|---|---|
| Equipment | Bodyweight |
Sets and reps
| Beginner | 3 sets of as many clean reps as you can, stopping 2 reps short of failure |
|---|---|
| Muscle growth | 3–4 sets of 8–15 reps; add a pause or extra load when 15 gets easy |
| Conditioning | 2–4 rounds of 30–45 s work, 15–30 s rest |
Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.
Programs that use the decline crunch
- 6-Week Core Strength3 × 12
Track your progress
Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.
Alternatives for your abdominals
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