Decline Crunch
An intermediate isolation strength exercise that works the abs, needing no equipment.
Starting position
End position
How to Do Decline Crunch
- Secure your legs at the end of the decline bench and lie down.
- Now place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head.
- While pushing the small of your back down in the bench to better isolate your abdominal muscles, begin to roll your shoulders off it.
- 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.
- After the one second contraction, begin to come down slowly again to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Muscles Worked
Alternatives to Decline Crunch
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Ab Crunch Machine
An intermediate isolation strength exercise that works the abs, using a machine.
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2
Decline Oblique Crunch
A beginner compound strength exercise that works the abs, needing no equipment.
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3
Decline Reverse Crunch
A beginner compound strength exercise that works the abs, needing no equipment.
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4
Gorilla Chin/Crunch
An intermediate compound strength exercise that works the abs, needing no equipment.
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5
Bosu Ball Cable Crunch With Side Bends
A beginner isolation strength exercise that works the abs, using a cable machine.
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6
Cable Crunch
A beginner isolation strength exercise that works the abs, using a cable machine.
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7
Cable Reverse Crunch
A beginner isolation strength exercise that works the abs, using a cable machine.
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8
Cable Seated Crunch
A beginner isolation strength exercise that works the abs, using a cable machine.
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9
Exercise Ball Crunch
A beginner isolation strength exercise that works the abs, using an exercise ball.
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10
Kneeling Cable Crunch With Alternating Oblique Twists
A beginner isolation strength exercise that works the abs, using a cable machine.
Frequently Asked Questions
What muscles do decline crunch work?
Decline Crunch primarily works the abs.
What equipment do I need for decline crunch?
None. Decline Crunch is a bodyweight movement you can do anywhere you have floor space.
Decline Crunch: is it suitable for beginners?
Decline Crunch is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of decline crunch?
Ab Crunch Machine, Decline Oblique Crunch, Decline Reverse Crunch train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my decline crunch reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; decline crunch can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Decline Crunch with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.