How to do the Weighted Decline Crunch
Lie on a decline bench with your feet hooked under the pads.
Hold a plate or dumbbell against your chest.
Curl your upper back off the bench by contracting your abs.
Lower slowly until just before your shoulders touch, then repeat.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
The abs flex your spine and stop it from arching. Mix crunching moves (crunches, leg raises) with anti-extension work (planks, rollouts).
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