Decline Oblique Crunch on a Sit-Up Bench
Differentiation: Mechanics
This variation of a crunch is unique from other exercises. Here is how: you use a decline bench | instead of an abdominal bench. The bench increases the range of motion that your oblique muscles follow during each rep. This increased movement adds to the overall definition of your oblique muscles. With this exercise, you can choose to alternate sides with each rep | or work a single side for an entire set.
Starting Position
To get into starting position, do this...
1) Locate a movable abdominal bench.
2) Set the abdominal bench to a 45-degree angle.
3) Sit on the high end of the abdominal bench - with your lower legs folded over the edge.
4) Secure your feet under the foot brace.
5) Lie on your back on the bench with your head on the low end.
6) Put your hands under your head with elbows flared out.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you raise your upper body slowly, turning to the left...
3) ...until your left elbow touches your right knee.
4) This is the ending position.
5) Hold this position for a count of one second.
6) Then, inhale as you lower your upper body to the starting position.
7) Repeat reps for a full set on that side of your body.
8) When all reps are finished, switch the motion to your left side. Then, perform the same number of reps using the other side of your body.
Proper Form
Pay special attention to following proper form by...
Keep your neck straight when crunching.
Be sure to use your core to move your body instead of moving the weight with your arms. Keeping the resistance to your core will ensure that this exercise offers the most beneficial effects.
Gear Advice
We have no advice on gear for this exercise.
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