Decline Crunch

A intermediate strength exercise for the abs, done with just your bodyweight.

Main muscles: Abs
Equipment: Bodyweight
Level: Intermediate
Type: Isolation
Movement: Pull

How to do the Decline Crunch

Secure your legs at the end of the decline bench and lie down.
Now place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head.
While pushing the small of your back down in the bench to better isolate your abdominal muscles, begin to roll your shoulders off it.
Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the bench only about four inches, and your lower back should remain on the bench. At the top of the movement, contract your abdominals hard and keep the contraction for a second. Tip: Focus on slow, controlled movement - don't cheat yourself by using momentum.
After the one second contraction, begin to come down slowly again to the starting position as you inhale.
Repeat for the recommended amount of repetitions.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Decline Crunch

Questions

What muscles does the Decline Crunch work?

Mainly the abs.

Is the Decline Crunch good for beginners?

It's rated intermediate. Beginners can build up to it with Alternate Heel Touchers first.

What can I do instead of the Decline Crunch?

Good alternatives that train the abs: Frog Sit-Ups, Alternate Heel Touchers, Crunch - Hands Overhead or Crunch - Legs On Exercise Ball.

How many sets and reps of the Decline Crunch should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).