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Negative crunches on the incline bench
By incorporating decline crunches on the incline bench, fitness enthusiasts can enhance the intensity of their abdominal muscle training. If classical crunches are already mastered, integrating the incline bench into the workout routine is a suitable option. Various variations are available for selection in this context. In the following text, you will discover two distinct forms of decline crunches on the incline bench with varying levels of difficulty. In English, this exercise is commonly referred to as "decline crunches" or "incline crunches." It's crucial not to confuse decline crunches with decline sit-ups, as both can be performed on the incline bench.
The targeted muscles in decline crunches on the incline bench allow for a more intense training effect compared to classical crunches. The focus is on the rectus abdominis muscle and the pyramidal muscle, supported by the oblique abdominal muscle during the movement.
While the execution of decline crunches on the incline bench shares similarities with classical crunches, the following section elucidates differences, optimal body position, and proper execution on the decline bench.
Body position
Fundamentally, during decline crunches on the incline bench, you assume a position similar to classical crunches. The distinction lies in lying on an incline bench, often positioned at a 45-degree downward angle. This angle can be slightly adjusted to modify the difficulty level. The feet are secured in the foothold to prevent slipping. You can interlace your hands either beside your head or on your chest. Keep your back straight, and now you can commence with the exercise. It's crucial not to position your head either on the chest or too far back.
Movement execution
In the basic variation, initiate the exercise on the incline bench by curving your upper body upward, causing a bend in the back. During this movement, your shoulders and upper back should hover in the air. Exhale during this motion. Subsequently, return to the starting position without laying down your shoulders to maintain muscle tension.
In the more challenging variation, slightly bend your legs on the incline bench, with your feet ensuring stability. Position your hands behind your head. Elevate your upper body until the upper back no longer touches the incline bench, exhaling during this movement. Following this, take a deep breath and return the upper body without laying down your shoulders and head.
Stressed muscles and common mistakes
Sit-ups on the incline bench are among the most challenging exercises in abdominal muscle training. Due to their nature, errors often occur. The following advice can ideally help you avoid these mistakes.
✅ Hands crossed at the sides of the head: Some athletes cross their hands at the sides of their heads and pull their heads forward. This poses an increased risk of injury. Instead, it is advisable to keep your hands either beside your head or crossed on your chest.
✅ Rounded back instead of a straight one: When lifting the upper body, pay attention to forming a rounded back. A straight back is only required for sit-ups.
✅ Partial lifting of the back: Many athletes tend to lay their backs down completely. However, if you keep it slightly elevated, the muscle tension remains high. This leads to a significant increase in training stimulus.
Alternatives and similar exercises to incline bench crunches
For those seeking a change from traditional crunches, incline bench crunches are often a popular choice. The diversity of available exercises for the abdominal muscles allows for a flexible fitness training regimen. In the following section, various exercises are presented that also aim to strengthen the abdominal muscles.
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