Decline Crunch (Weighted)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Lie down on a decline bench, securing your feet under the foot pads.
   • Adjust the bench to a comfortable angle, typically between 15 to 30 degrees.
2. Step 2Grab the Weights
   • Hold a weight plate or dumbbell against your chest with both hands.
   • Ensure your grip is firm and your elbows are tucked in.
3. Step 3Position Your Body
   • Lie back on the bench, ensuring your lower back is pressed against the bench.
   • Engage your core and keep your head and neck aligned with your spine.
4. Step 4Crunch Up
   • Exhale as you lift your upper body towards your knees by contracting your abdominal muscles.
   • Keep your feet and lower body stationary, focusing the movement in your core.
5. Step 5Lower Down
   • Inhale as you slowly lower your upper body back to the starting position.
   • Maintain control throughout the movement to avoid using momentum.
6. Step 6Repeat
   • Perform the desired number of repetitions, ensuring to maintain proper form with each crunch.
7. Step 7Finish the Exercise
   • After completing your reps, carefully sit up and remove the weights.
   • Take a moment to stretch your core and relax before moving on to your next exercise.