Hook your feet under the bar, then contract your abs and roll down until your head is touching the back pad.
With your hands behind your head, lift your body off the bench, then lower back down. You can lift just your head and shoulders if you wish.
Decline benches vary depending on the age and brand of equipment. Before you lay down, ensure that the pin holding the back pad at an angle is locked so that it does not slip once you lay down.
TIP: Save just enough energy so that you can sit all the way up after your last crunch.
Variations for Decline Crunches
This adds another level of difficulty to the traditional crunch by adding a free weight.
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