Decline Crunch

Decline Crunch trains 2 of the 18 muscle groups Full Coverage tracks: Abs 80%, Obliques 20%.

Accessory Level: Beginner Bodyweight Bench Push Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Decline Crunch - Start position — Start position

Decline Crunch - Finish position — Finish position

How to do it

Set a bench to a decline and hook your feet under the pads.
Lie back, hands beside your head or crossed on your chest.
Curl up by rounding your spine, not by yanking with your hip flexors.
Come up to about 45 degrees, then lower slowly.
The decline adds load throughout - do not use it as an excuse to swing.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

Abs 80%
Obliques 20%

How it compares

Compared with the Cable Crunch, it loads Abs 10 points lower, Obliques 10 points lower. It needs Bodyweight + Bench where the other uses Cable machine. Compared with the Lying Windshield Wipers, it loads Obliques 60 points lower, Abs 10 points higher. It needs Bodyweight + Bench where the other uses Bodyweight.