Decline Oblique Crunch

Also called decline oblique crunch, decline side crunch and decline twisting crunch.

Works

Abs

Equipment

Bodyweight

Level

Beginner

Type

Compound

How to do it

Setup. Secure your legs at the end of the decline bench and slowly lay down on the bench.

1. Raise your upper body off the bench until your torso is about 35-45 degrees if measured from the floor.
2. Put one hand beside your head and the other on your thigh. This will be your starting position.
3. Raise your upper body slowly from the starting position while turning your torso to the left. Continue crunching up as you exhale until your right elbow touches your left knee. Hold this contracted position for a second. Tip: Focus on keeping your abs tight and keeping the movement slow and controlled.
4. Lower your body back down slowly to the starting position as you inhale.
5. After completing one set on the right for the recommended amount of repetitions, switch to your left side. Tip: Focus on really twisting your torso and feeling the contraction when you are in the up position.

Cues

• Feet locked, torso up 35 to 45 degrees.
• Hand by the head, twist.
• Elbow toward the opposite knee.
• Lower slow, switch sides.

Common mistakes

• Yanking the neck.
• Dropping to the bench.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.

Easier

Swap for