Decline Oblique Crunch
How to do the Decline Oblique Crunch
- 1
Secure your legs at the end of the decline bench and slowly lay down on the bench.
- 2
Raise your upper body off the bench until your torso is about 35-45 degrees if measured from the floor.
- 3
Put one hand beside your head and the other on your thigh. This will be your starting position.
- 4
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.
- 5
Lower your body back down slowly to the starting position as you inhale.
- 6
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.
How to program the Decline Oblique Crunch
Sets and reps
As a compound movement, the Decline Oblique Crunch responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Decline Oblique Crunch is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Put the Decline Oblique Crunch into a plan
Generate a free, personalized workout plan that programs this and hundreds of other exercises around your goals.
Frequently asked questions
What muscles does the Decline Oblique Crunch work?
The Decline Oblique Crunch primarily targets the Abdominals.
What equipment do I need for the Decline Oblique Crunch?
You need Body Only. Difficulty level: Beginner.
How many sets and reps of the Decline Oblique Crunch should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
