Decline Crunch
Complete guide to Decline Crunch. Learn proper form, technique, and execution. Targets Abs. Requires none. Step-by-step instructions and expert tips.
How to Perform Decline Crunch
Lie back on a decline bench with your feet locked under the pads and your hands behind your head.
Engage your abs and take a breath.
Crunch upward by lifting your shoulders toward your knees, squeezing your abs at the top and exhale.
Slowly lower back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |