Decline Bench Crunch
The decline bench crunch is a bodyweight abdominal exercise performed on a decline bench, which increases the range of motion and intensity compared to a standard crunch. It primarily targets the abs with secondary engagement of the obliques and hip flexors.
How to do it
- Position yourself on a decline bench with your feet secured under the pads and hands placed behind your head.
- Engage your core and curl your upper body upward toward your knees.
- Pause at the top of the movement, fully contracting your abs.
- Slowly lower your torso back to the starting position without fully relaxing your core.
- Repeat for the desired number of repetitions.
Form cues
- Secure your feet firmly under the bench pads.
- Place your hands lightly behind your head without pulling your neck.
- Exhale as you curl your torso upward toward your knees.
- Pause briefly at the top to contract your abdominals.
- Lower your upper body slowly under control.
Breathing: Exhale as you crunch upward to contract your abs, and inhale slowly as you lower back down.
Common mistakes
- Pulling on your neck with your hands can strain your cervical spine instead of working your abs.
- Using momentum to swing up reduces the workload on your abdominal muscles.
- Laying completely flat between reps gives your core a full rest and lowers training effectiveness.
Muscles worked
Primary: abs. Secondary: obliques, hip flexors.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Take care if…
- If you feel lower back strain, reduce the decline angle or switch to a floor variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel this in my hip flexors?
The hip flexors help stabilize you on the decline bench. Focus on curling your ribcage toward your pelvis rather than just sitting straight up.
How often should I do decline crunches?
2 to 3 times per week is plenty for recovery and strength building, allowing your abs to rest between sessions.
Can I do this without a decline bench?
Yes, standard floor crunches or bench crunches are good alternatives if you do not have access to a decline bench.