The decline crunch is a regular crunch done head-down: the angle adds load without any weight.
1Starting positionStart2End positionFinish
Setup
Lie on a decline bench with your feet hooked under the rollers. Cross your arms on your chest or hold your hands by your temples. Your lower back is on the bench at the start of each rep.
Execution
Lock your legs into a decline bench, lie back, hands behind your head — starting position.
Exhale and curl your shoulders off the bench, squeezing your abs.
Inhale and lower back down slowly.
Common mistakes
Sitting all the way up — that's a sit-up; only lift your shoulder blades and chest.
Pulling your head with your hands — cross your arms if you feel like pulling.
Starting with a steep angle — begin with a mild one.
