Decline Crunch

Decline Crunch is a isolation strength exercise using body only that trains the abdominals.

Open in MyoAmigo →

Primary muscles: Abdominals

How to do it

1. Secure your legs at the end of the decline bench and lie down.
2. Now place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head.
3. While pushing the small of your back down in the bench to better isolate your abdominal muscles, begin to roll your shoulders off it.
4. Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the bench only about four inches, and your lower back should remain on the bench. At the top of the movement, contract your abdominals hard and keep the contraction for a second. Tip: Focus on slow, controlled movement - don't cheat yourself by using momentum.
5. After the one second contraction, begin to come down slowly again to the starting position as you inhale.
6. Repeat for the recommended amount of repetitions.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Decline Crunch from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Abdominals volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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