- Target muscle: Rectus Abdominis
- Synergists: Internal and External Obliques
- Mechanics: Isolation
- Force: Pull
- Lie on your back (supine) on a declined bench and hook your feet under the rolls.
- Position your hands either across your chest or behind your head or neck.
- To protect your lower back, press it down, against the bench.
- Keeping your neck neutral and lower back pressed against the bench, exhale as you raise your head and shoulders off the bench by flexing your abdomen.
- Hold for a count of two.
- Inhale as you lower your head and shoulders back to the starting position and relax your abdomen.
- Repeat for the prescribed number of repetitions.
Comments and tips
- Keep your neck neutral; there should be lots of space between your chin and sternum.
- Don’t allow any momentum to build up; keep the movement slow and under control.
- By fully relaxing your abdomen before each contraction, you will ensure that your muscles fully and dynamically contract during each repetition.
- Make the decline crunch more difficult by keeping your arms stretched up, or by holding a weight plate either on your chest or behind your head.
- See also the decline sit-up and twisting crunch.
Decline crunch videos
ExRx.net, Incline Crunch