Decline Crunch (Weighted)

Hold weight plate. Sit on decline bench. Crunch up. Don't go all the way back down to keep tension.

Quick facts

Primary and secondary muscle groups targeted by this movement.

abs

hip flexors

What you need and how to position yourself before starting.

plateadjustable bench

Bilateral

Lying

repsplus_weight

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

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.
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.
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.
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.
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.
Step 6Repeat
- Perform the desired number of repetitions, ensuring to maintain proper form with each crunch.
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.