Home / Abs workouts / Decline Crunches (Sit Ups): How to do, Benefits, Forms, Pictures

Decline Crunches (Sit Ups): How to do, Benefits, Forms, Pictures

The decline abdominal crunch or sit up is an effective strength-building workout that adds definition to your abs. As a matter of fact, the decline crunch is a fairly simple exercise that will not just improve your core but also help you get closer to having a six pack ab.

Decline Bench Crunch Benefits

It works your core muscles, squeezing them in a more intense way than other abdominal exercises. The decline crunch relies on the abs to push the body off the bench and so results in maximum contraction. For those who have become proficient in decline sit ups, adding some extra weights will help in maintaining the difficulty level.

Decline Sit Ups Exercise Information

Exercise Type Strength
Skill Level Beginner, Intermediate
Equipment Needed Body Only
Muscles Worked Primary: Abdominals Secondary: None
Mechanics Isolation
Force Pull
Alternative Exercises Decline Reverse Crunch, Decline Oblique/Twisting Crunch

Video: How to do Decline Crunches Workout

Decline Sit Ups Instructions

  • Secure your legs and lie down on a decline bench set to an angle of 30-45 degrees.
  • Keep your hands on either side of the head.
  • Push your back down and start rolling your shoulders off the bench.
  • Continue pushing your back down while contracting your abs. Raise your shoulders up off the decline bench by about four inches, keeping your lower back on the bench.
  • When at the top of your movement, contract the abdominals for a few seconds.
  • Come down slowly to the original position.
  • Do the required number of reps.
Decline Sit Ups

Weighted Decline Crunch Instructions

  • Adjust a decline bench to an inclination of 30-45 degree and lie down on it.
  • Holding a weighted plate either against the chest or with the arms locked out, start curling your body up and squeezing the core muscles.
  • Make sure that you hold the abdominal contraction for some seconds at the top of your movement.
  • Lower your back slowly to return to the initial position.
  • Repeat for the desired number of sets.
Weighted Decline Crunch

Decline Crunches Tips

  • Instead of locking the fingers, place them gently on either side of the head.
  • Keep your movement slow and steady throughout the entire exercise.

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