Decline Crunch (Weighted)
Complete guide to Decline Crunch (Weighted). Learn proper form, technique, and execution. Targets Waist — Abdominals, Abs. Requires body weight. Step-by-step instructions and expert tips.
How to Perform Decline Crunch (Weighted)
Lie back on a decline bench with your feet locked under the pads.
Hold a weight plate or dumbbell against your chest.
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 |