Decline Crunch

Learn how to do Decline Crunch with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

MET 4 Abs Deep CoreObliques Bench

Decline Crunch is a Bench exercise that primarily targets the Abs, with secondary activation of the Deep Core, Obliques. It has a MET value of 4, meaning a 70 kg person burns approximately 140 kcal in a 30-minute session.

How to Do Decline Crunch

A core exercise performed on a decline bench to target the abdominal muscles with increased resistance from gravity.

Instructions:

Lie down on a decline bench with your feet secured under the pads.
Place your hands behind your head or crossed over your chest.
Engage your core and lift your upper body towards your knees.
Exhale as you contract your abs at the top of the movement.
Slowly lower your upper body back to the starting position while inhaling.

Common mistakes:

Pulling on the neck with the hands.
Using momentum instead of core engagement.
Incomplete range of motion.

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Muscles & equipment

Primary muscleAbs

Secondary muscleObliques

EquipmentFlat Bench

Your weight

Duration

min

Estimated burn

140 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Decline Crunch

Type: Bench exercise
Primary muscle: Abs
Secondary muscles: Deep Core, Obliques
MET value: 4
Calories (30 min, 70 kg): ≈ 140 cal
Video quality: 4K with male and female demonstrations

More Abs Exercises

MET 6.5

Bear Crawl

No equipment

MET 5.5

Bear Crawl – Low Knees

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MET 3.5

Bicycle Crunch

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MET 3

Bird Dog – Elbow to Knee

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FAQ: Decline Crunch

What muscles does Decline Crunch work?

Decline Crunch primarily targets the Abs, with secondary engagement of the Deep Core, Obliques.

How do you do Decline Crunch correctly?

A core exercise performed on a decline bench to target the abdominal muscles with increased resistance from gravity. Instructions: Lie down on a decli

Is Decline Crunch good for beginners?

Decline Crunch has a MET value of 4, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Decline Crunch?

Decline Crunch requires: Bench.

What are the benefits of Decline Crunch?

Decline Crunch strengthens the Abs, engages the Deep Core and Obliques, builds functional strength using Bench. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Decline Crunch?

Similar exercises to Decline Crunch include Bear Crawl, Bear Crawl – Low Knees, Bicycle Crunch, Bird Dog – Elbow to Knee. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Decline Crunch better than Bear Crawl?

Both Decline Crunch and Bear Crawl target the Abs. Decline Crunch uses Bench, while Bear Crawl offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.