A core exercise that emphasizes the upper abs.
- +Adds challenge to basic crunches
- +Keeps focus on abdominal muscles
- –Can strain the neck
- –Limited lower-ab involvement
This exercise targets:
Core
Abs
Obliques
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set a decline bench to a moderate angle and secure your feet under the pads
- Lie back with your lower back pressed into the bench; cross arms on chest or lightly support head
- Brace your core and tuck your chin slightly (avoid pulling on your neck)
- Curl your torso up by lifting your shoulder blades off the bench
- Exhale as you crunch; focus on squeezing the upper abs
- Pause briefly at the top without yanking or bouncing
- Lower slowly until your shoulders touch the bench; keep tension in your abs
- Keep hips still, neck neutral, and movement controlled throughout
