Lie on a decline bench and hold the fingers at the sides of the head. Squeeze the abs to curl the trunk upward as high as possible without hinging at the hip—lift the upper and mid back off the bench while pushing the lower back down into it. Return to the bottom while maintaining tension in the abs and repeat.
 
Purpose
The decline crunch is a simple trunk flexion ab exercise and is good for developing stamina in the abs, as it will generally be used with high reps and should have continuous tension in the abs through a set. Performing on a decline bench with the feet anchored instead of the on floor improves the tension in the abs.
 
Programming
Decline crunches should be done for high reps—generally this will be 30 or more, although most athletes will not be able to do as many as they can on the floor.
 
Variations
Slow tempos and pauses can be added.