DECLINE CRUNCH
Target | Upper Abs Set an adjustable bench to a moderate decline and sit squarely on it with your feet secured under the ankle pads.
Cup your hands lightly behind your head and lean backward. Contract your abs to curl up to a point just short of perpendicular to the floor; try to avoid pulling through your hip flexors. Round your back as you rise to increase the abdominal contraction, then lower under control.
Cup your hands lightly behind your head and lean backward. Contract your abs to curl up to a point just short of perpendicular to the floor; try to avoid pulling through your hip flexors. Round your back as you rise to increase the abdominal contraction, then lower under control.
1) Hold the peak contraction. By consciously squeezing and momentarily holding at the top of each rep, you’ll work your abdominals harder and be less inclined to race through your repetitions.
2) Move at a smooth, deliberate pace. Use a slow, strict
motion that increases the intensity of the contraction and minimizes momentum. Momentum is created using fast, explosive motions, which reduce the quality of your workout and invite injury.
3) Exhale at the top of the move. Hold your breath until you have reached the peakcontracted position for a stronger, more intense contraction. Exhaling early reduces intra-abdominal pressure, so you won’t be able to contract your abs as strongly.
4) Keep your head in line with your torso. When grasping your head to support it, don’t interlock your fingers, which increases the likelihood you’ll pull on your head and disrupt spinal alignment. Instead, lightly cup your fingers behind your head to support it.
5) Make sure the action is restricted
to your waist. During most upper- and lower-abdominal
moves, your spine flexes (your lower back rounds), so keep your lower back as flat as possible, not
arched, during the movements. Keep other joints
stabilized.
6) The range of motion is fairly small in many abdominal moves. Bringing your shoulder blades off the floor in the basic crunch, for example, works the abs through a full range of motion. Don’t rise as high as you would in a full situp—such motion doesn’t further contract or stimulate the abs but may increase hip flexor involvement when your feet are planted, such as in decline-bench crunches.
7) Maintain constant tension throughout the set. The ab muscles recover quickly, so if you rest between reps, even if for only a second, it becomes difficult to adequately fatigue the muscle. Maintain constant tension by stopping just short of the endpoint on the eccentric rep.
8) Take precise rest periods between sets. After you complete your set, rest about 60 seconds to let your abs recover so you can complete your next set. If you start too early, they’ll still be fatigued and you won’t reach your target rep.
