Eccentryx / Exercise Atlas / core
Decline weighted crunch
Feet anchored on decline bench, plate held at chest, curl spine — not hips.
Muscles
- Primary
- abs
- Supporting
- None listed
Mechanics
- Pattern
- spinal flexion
- Equipment
- machine, bodyweight
- Geometry
- 180° Core Alignment
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Abs shorten as the ribcage moves toward the pelvis; hips stay still.
- Progression
- Add plate load once 15+ reps are fully controlled.
- Regression
- Remove plate and focus on slow eccentric crunches.
Watch for
- Pulling with the neck
- Using hip flexors to sit up fully
Substitutions
- Cable crunch
- Ab wheel rollout
- Hanging leg raise