Core
Incline Crunches
A controlled abdominal contraction that uses gravity and a decline angle to increase tension on the upper and middle abs.
How to perform.
Follow the sequence — setup is half the lift.
Sit on the end of an incline bench and secure your feet firmly under the padded rollers.
Lie back until your torso is fully supported by the bench and place your hands lightly behind your head or crossed over your chest.
Exhale and contract your abdominals to lift your shoulder blades off the bench while keeping your lower back pressed against the pad.
Pause at the top of the movement for one second to maximize peak contraction in the core.
Inhale and slowly lower your upper body back to the starting position in a controlled motion.
Maintain a slight tuck in your chin throughout the set to avoid straining your neck muscles.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Pulling on the back of the head with your hands which strains the neck.
- Using momentum to swing the torso upward instead of a controlled abdominal contraction.
- Lifting the lower back off the bench which shifts the focus to the hip flexors.
- Performing the repetition too quickly and skipping the eccentric lowering phase.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.