Core exercise
Decline Crunch
Crunch on a decline bench, with more range of motion and difficulty than on the floor.
- Primary muscleCore
- EquipmentBench
- MovementCore
- LevelBeginner
- Core
- Bench
How to do the Decline Crunch
4 steps, in the order you do them.
- Lie on the decline bench with your head down and lock your ankles under the pads.
- Place your fingertips at the sides of your head, with your elbows out.
- Lift your torso by contracting your abs up to about 45 degrees.
- Lower with control without fully resting your back, then repeat.
Muscles worked
Common Decline Crunch mistakes
What goes wrong most often when you do the Decline Crunch, and how to fix it.
Your feet are loose and your hips lift off the bench.
Lock your ankles firmly under the pads before lowering your torso.
You lower until your head rests and swing up from the bottom.
Lower until your back almost touches the bench and start the rise from your abs.
Your elbows close in over your face and pull on your neck.
Keep your elbows wide and your fingertips at the sides of your head, without pushing it.
Alternatives to the Decline Crunch
They work the core with other equipment, including options for training at home.
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More core exercises
Hanging Knee RaiseCore · Pull-up bar and bodyweight
Dead BugCore · Bodyweight
Oblique CrunchCore · Bodyweight
Cable Wood Chop High to LowCore · Cable machine
Frequently asked questions
What muscles does the Decline Crunch work?
The Decline Crunch works mainly the core.