Declined Bench Ab Crunch
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ImageSubmitted by: Justin Leonard
Last updated: 3/31/2012

There are many variations of the classic abdominal crunch. For this exercise, we are performing the crunch on a declined bench. The difficulty of this exercise can be increased or decreased by adjusting the grade of the decline.

The following are instructions for performing the declined bench ab crunch:

First, make any necessary adjustments to the declined bench angle. Virtually all benches will have some type of height adjustment mechanism. Next, lie down on the declined bench. Be sure your shins are secured behind the shin pads. This will prevent sliding during the exercise. Place your hands in a comfortable position. Generally, the hands are placed either across the chest or behind the head. Once you are in the starting position, contract your abdomen by rolling your upper torso forward. Your shoulders, head, and neck should elevate slightly, but should not come too high off the bench. As you crunch, be sure to exhale. Perform this exercise slowly and hold the crunch position for a second or two before returning to the starting position.

IMPORTANT: Try to keep your head and neck in line with your spine. Don't crank the neck or let your chin touch your chest.
Step 1
Lie down on the declined bench. Place hands behind head or across the chest.
Step 2
Contract your abdomen by rolling your upper torso forward. Exhale as you flex the abs. Hold the position for a second or two.
Step 3
Slowly return to the starting position. Repeat the exercise for several repetitions.
Exercise Details
Ab Exercises ( view all )
Difficulty Level MEDIUM
The Declined Bench Ab Crunch is a medium difficulty exercise.
Target Muscle
Abs (rectus abdominis)
Related Equipment
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