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How To Do Decline Bench Crunch- Abdominal Exercise

How To Do Decline Bench Crunch- Abdominal Exercise

The decline bench crunch is excellent for those targeting their lower abdominal muscles. This exercise requires only a decline bench, making it easy and convenient to do at home or in the gym.

Practicing proper form when performing this exercise is essential to ensure safety and maximize results. The arms are straight out in front of you towards the ceiling.

Slowly lift your upper body off the bench while contracting your core and pulling your shoulder blades together. Pause briefly at the top and then return down until you are close to touching the bar with minimal contact between your shoulder blades and upper back.

List Of Steps To Do The Decline Bench Crunch

  1. Put a bench in a decline position.
  2. Lie on the bench and secure your legs on the knee and ankle pads
  3. Bring your hands to the sides of your head and take a breath
  4. Initiate the crunch by engaging your abs
  5. Raise your torso as you simultaneously crunch in for maximum abdominal engagement.
  6. Hold the top position momentarily and slowly lower your torso back to the starting position.
  7. Take another breath and repeat.
  1. Put a bench in a decline position.

The decline bench crunch is a crucial abdominal exercise for building strength and stability in the core. It requires you to put a bench in a decline position, which allows for the proper alignment of the body and ensures that your entire midsection is engaged during the exercise.

This type of abdominal crunch also helps to target your lower abdominal area more effectively than regular crunches, allowing you to develop more muscular abs overall.

To get started with this exercise, begin by lying on a flat bench tilted downwards at about 45 degrees. Place your feet firmly against the floor and ensure that your upper back is pressed against the inclined surface of the bar – it should be comfortable but not too loose or tight.

  1. Lie on the bench and secure your legs on the knee and ankle pads.

Decline Bench Crunch is an abdominal exercise designed to target the lower abdominal muscles specifically. It is essential to properly set up and perform the movement to get the most out of it.

The next step for this exercise is lying on a decline bench and securing your legs on the knee and ankle pads. Your feet should be flat on the court so that you can use your glutes and hamstrings as leverage when performing the crunch. 

With a proper setup, you can maximize your performance of this exercise by contracting your abs as you lift your head off the bench towards your knees.

By having good form during this exercise, you will work all of your core muscles, including the rectus, transverse abdominals, obliques, erector, and quadriceps femoris (the muscles at the front of the thigh).

  1. Bring Your hands to the sides of your head and take a breath.

The Decline Bench Crunch is an abdominal exercise targeting your core muscles. This crunch requires you to bring your hands to the sides of your head and take a deep breath to begin. The Decline Bench Crunch primarily works the abdominals and other core muscles, such as the transverse and obliques.

This type of exercise is considered more challenging than regular crunches due to its unique positioning. When performing this exercise, keeping your lower back flat against the bench and engaging all abdominal muscles is essential.

The Decline Bench Crunch allows you to target different areas of your core, helping you build overall strength and stability in those areas.

How To Do Decline Bench Crunch- Abdominal Exercise

This exercise can also help improve posture as it eliminates any potential swaying or overstretching of the spine during movement.

  1. Initiate the crunch by engaging your abs.

Engaging your abdominal muscles before initiating the crunch is essential to achieving optimal results from any abdominal exercise.

The Decline Bench Crunch, in particular, is a great way to strengthen and tone your core. This exercise does more than target your abs; it also helps work out other body parts such as the lats, shoulders, chest, and neck. 

To do this move correctly, you should begin by securely lying down on a decline bench with your feet anchored at the top of the bar. While keeping your lower back pressed against the bench pad, engage your abs by drawing them towards your spine.

As you pull in, slowly bring both hands behind your head while squeezing your shoulder blades together. You can proceed with a traditional crunching motion from here while keeping tension on the abdominal muscles throughout each repetition.

  1. Hold the top position momentarily and slowly lower your torso back to the starting position.

The decline bench crunch- abdominal exercise is an effective and safe way to strengthen and tone your core muscles. This exercise lets you maintain proper form and keep your spine neutral while targeting the lower abs. To perform this exercise:

  • Start by positioning yourself on the decline bench with your feet firmly planted on the floor.
  • Reach up and grab onto the handles provided for support, then slowly lower your torso back to the starting position.
  • Hold the top position for a moment before returning to the starting point. 

Once you have returned to the starting position, it is time to do the decline bench crunch! This exercise requires you to raise your torso and bring it back towards your hips, allowing you to feel a contraction in your ab muscles as you complete each rep.

  1. Take another breath and repeat.

If you’re looking for an abdominal exercise to help strengthen your core muscles and get the washboard abs you’ve always dreamed about, then the decline bench crunch is a great choice.

This simple yet effective exercise requires no equipment or weights and only a few minutes of your time each day to complete. It’s easy to learn but needs good form, so take it slow and be mindful of how you perform each repetition. 

Start by lying on a decline bench with your feet firmly planted on the floor and your arms crossed over your chest. Take a deep breath, and slowly lower yourself until you feel the tension in your abdominal muscles.

Pause for a moment before exhaling as you lift yourself back up again. Make sure that throughout the exercise, your hips remain stable and never move away from their starting position this will ensure maximum movement efficiency.


image of man resisting on performance
image of man resisting on performance


Can You lose calories, belly fat, calories or lose weight doing decline bench crunch? 

It has been said that doing exercise regularly with good diet taken into consideration will help lose excess weight, calories and maintain good

health, while doing decline bench crunch regularly though, will help you even more, to get rid of some excess belly fat

what more would doing decline bench crunch regularly help you with ?

Well, this is an important exercise right here, doing this exercise regularly will help boost strength to your abdominal muscles, which will help you

image of man with 6 pack abdominal shape
image of man with 6 pack abdominal shape

through some processes like “Nasoocular reflex” when sneezing, coughing, breathing, it will also help in maintain good body and posture.

Decline bench crunch regular performance will energize your body, shape up your ab and give it a 6 pack beach shape that you hasten for.

It is aiming primarily to target, train and strengthen the “rectus abdominis”.

Doing decline bench crunch regularly will also train the middle abs muscle, hooking down on the decline bench.

Decline Bench Crunch Overview 

Exercise type: Strength 

Target zone: Abdominals

Equipment needed: Decline bench and your body weight 

image of women doing decline bench crunch
image of women doing decline bench crunch


Quick guide 

position your self very well to the decline bench

Let your legs hang on tight to the lock pad

Don’t move your legs around during the performance

Move only your upper body to train your ab

Don’t use your hands to lift yourself up 

Let your hand be on your chest or at the back of your head

Then now contrast your abs and raise your body slowly, raise till your

elbows are near to your thighs, briefly pause for a second or 2 at that position, to fully crunch and flex your abdominal muscles.

Then slowly lower your body back to the exact position where you begin.

Start again! at the same position and with the same move to prior your rep. 

You should take note of these when doing decline bench crunch 

Lock up tight to the bench throughout don’t let your legs move around 

 Don’t do any momentum that might cause you to fall off from the bench or that might permit you to carry along perfectly with the exercise. 

Don’t rush yourself move slowly and makes sure to pause briefly at the top so that you fully crunch and flex your abs muscle.

 Focus and concentrate do away from any difficulties that might want hinder you from performing the exercise.

You might want to be observed or assist by your trainer or one of your friend in other to perfect your performance. 

what are benefits in performing decline bench crunch 

Decline bench crunch is of the best abdominal exercise to target and train “rectus abdominis” perfectly and most efficiently.

It is one of those exercises that can be done to lose calories and belly fat out of your body fat, that is with a correct diet and regular performance.

It can perfect and add more strength to your abdominals 

Decline bench crunch will train the middle part of the abdominal and boost 6 pack abdominal shape to it. 

Final Thoughts

In conclusion, the decline bench crunch is an effective abdominal exercise that can help you strengthen and tone your core.

This exercise is easy to learn and can be done with minimal equipment, making it an excellent option for those looking to work on abdominals at home.

Although this exercise works the abdominals, it also engages multiple muscles throughout the body, making it a great full-body workout. Start slowly and focus on form and technique to get the most out of this exercise.




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