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Weighted Decline Bench Crunches Guide

  1. Exercise Type: Isolation - focuses on targeting and isolating specific muscle groups, allowing for targeted muscle development.
  2. Targeted Muscle Groups:
    • primary: abs, Rectus abdominis
    • secondary: obliques
    • tertiary: transverse abdominis

How to perform?

Weighted decline bench crunches are a great isolation exercise for the rectus abdominis, the muscle responsible for the "six-pack" look. This exercise is performed by lying on a decline bench with your feet secured and holding a weight behind your head. You then contract your abs to raise your upper body towards your knees while keeping your lower back pressed into the bench. The obliques, which run along the sides of the abdominals, are also engaged to a lesser degree. The transverse abdominis, which is located deep in the abdominal wall and acts as a stabilizer for the spine, is also activated during this exercise.


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