Weighted Decline Crunch
Primary Muscle Group: Abdominals
Secondary Muscle Group: Hip Flexors
Equipment Needed: Decline Bench & Weight
The Benefits of Weighted Decline Crunch
The Weighted Decline Crunch is a harder, more advanced version on the standard ‘crunch’ and is used by many athletes to develop their core strength and abs. Because pf the decline and weight, it makes it an excellent muscle building, shaping exercise that will give your six pack that denser more defined look.
Because this exercise is done on a decline, it makes it even harder because it forces your body to work against gravity and you also have a bigger range of motion. Not only is this excellent for building muscle, but it’s also great for preventing injuries because it stabilizes your body by building up your Core Stability.
Having good stability helps not only in the gym but in normal day to day life when twisting, bending and extending you back which also means you are less prone to back injuries.
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The Risks of doing Weighted Decline Crunch
When doing Weighted Decline Crunches its important to keep your legs locked behind the rest pads to ensure that your spine is kept straight, this will help lower the risk of injury to the lower back.
How To Do Weighted Decline Crunch
1. Set a bench on a decline and double check to make sure its secure including the foot rests.
2. Sit on the decline bench with your knees bent and your feet under the padded bar.
3. Hold a dumbbell, weight plate, or medicine ball across your chest or above your head.(above your head makes the exercise harder) and lie flat on the bench.
4. Raise your torso up to bring your chest halfway to your knees and your starting position and hold for a second.
5. Return to the starting position.
Variations: You can do this exercise without weight which makes it a good option for less experienced lifters, a warm up or a drop set exercise.
For Perfect Technique
1. Keep your abdominal muscles tight at all times and make sure you anchor your legs behind the rest pads
2. If you are new t this exercise less of a decline to the bench and gradually increase it.
3. Exhale and curl your head, shoulders and upper back away from the bench, contracting your abs. Inhale and release for one full rep
Once you have mastered the Weighted Decline Crunch exercise you can try alternative exercises that target similar muscle groups such as;
How To Do Cable Side Bends
1. Firstly, set up the cable handle on a low setting and select a weight that you feel comfortable with and that is going to give you a challenging set.
2. Grab the cable handle so that your palms are facing inwards & stand with your back straight.
3. Keep your feet firmly on the floor with a shoulder width stance. Keeping your back straight and your eyes facing forwards, bend down to the right as far as you can, then back up again.
4. Without pausing at the top, bend down to the left.
5. Finally, extend your legs back down towards the floor to the starting position.
How To Do Leg Raises
1. Lie on your back with your legs straight and keep them together.
2. Keeping your legs straight, lift them all the way up in the air so that they are pointing towards the ceiling and your glutes raise slightly off the floor.
3. Slowly lower your legs back down until they're just above the floor and hold that position for a second.
4. Raise your legs back up.
The Weighted Decline crunch targets your upper abdominal muscles and is great when combined with other exercises that target your lower ab muscles. Make sure that you combine this exercise with others that focus on your lower abdominal region.