Decline Oblique Crunch
The Decline Oblique Crunch is an intermediate core exercise performed on a decline bench that targets the internal and external obliques through spinal flexion and rotation. By utilizing a decline angle, this movement increases the range of motion and gravitational resistance compared to standard floor crunches for enhanced core development.
Because the decline position places increased stress on the lumbar spine, our AI analyzes your recovery metrics and previous training load to determine the safe volume for this session. By tracking your RPE and set duration, the app can detect if you are fatiguing and compensating with hip flexors, automatically adjusting reps or suggesting regressions like floor crunches to protect your lower back.
Form Cues
- Secure your feet firmly under the bench pads
- Place hands lightly behind your head or across your chest
- Exhale forcefully as you twist your opposite elbow toward your knee
- Control the descent slowly to maximize muscle tension
- Keep your lower back pressed toward the bench during the crunch
- Don't pull on your head or neck with your hands
- Don't use momentum to swing your torso upward
- Don't arch your lower back excessively at the bottom
- Don't rotate only your neck; twist through the ribcage
- Don't hold your breath during the exertion
Common Mistakes
- Yanking on the neck
- Using hip momentum
- Insufficient torso rotation
- Hyperextending the lower back
- Rushing the lowering phase
Muscles Worked
This exercise primarily targets the internal and external obliques, which are crucial for rotational power and lateral stability. The decline angle also recruits the rectus abdominis (six-pack muscles) to flex the spine against gravity, while the hip flexors provide stabilization.
Primary
Secondary
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