How To Do Weighted Decline Crunches

Weighted Decline Crunches Exercise

Weighted Decline Crunches is an effective exercise for targeting the upper abdominal muscles.

It also engages the hip flexors, serratus muscles and lower abdominals.

Given its short pathway, Weighted Decline Crunches is a great way to overload the upper abdominal muscles.

Weighted Decline Crunches will also improve the strength of the lower back.

Weighted Decline Crunches How To

  • Lie on a Decline Sit Up board with your feet secured under the pad and your knees together and bent in a 90 degree angle.
  • Using both hands, raise a barbell plate at arms’ length above your upper chest.
  • Take a deep breath and exhale; pull your upper abdominals toward your ribcage to curl your upper body toward your knees. Hold the top position for a count of “one”.
  • Go back to starting position by extending the upper abdominals and slowly bring your upper body back to the decline board. You should feel a good stretch on your abdominal section.
  • When your body touches the decline board, reset your position then repeat the exercise. Complete the targeted number of reps.

Form and Technique

When doing Weighted Decline Crunches keep in mind that the angle of the decline increases the degree of difficulty.

The higher the angle of the decline board the greater the difficulty of the exercise.

Start with a low angle and work your way up. Always control the negative part of the exercise.

You should use only light to moderately heavy weights for this exercise.

Focus more on proper form and technique and not the amount of weight you are carrying.

VariationsWeighted Crunches, Cable Crunches

Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)

Routine for Muscle Gains: 5 sets x AMRAP (45-60 secs rest between sets)

Weighted Decline Crunches