Decline Crunch Strength Standards for Men and Women
Discover how your Decline Crunch performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Decline Crunch Strength Level
Calculate Your Decline Crunch Strength
Decline Crunch Rep Standards
Compare your Decline Crunch performance to these reps standards and see where you stand.
| Level | Reps |
|---|---|
| Beginner | < 1 |
| Novice | 11 |
| Intermediate | 29 |
| Advanced | 49 |
| Elite | 71 |
Decline Crunch Standards by Bodyweight
Find the Decline Crunch strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | < 1 | 18 | 40 | 66 | 95 |
| 120 lbs | < 1 | 17 | 38 | 62 | 89 |
| 130 lbs | < 1 | 16 | 36 | 59 | 85 |
| 140 lbs | < 1 | 15 | 34 | 56 | 80 |
| 150 lbs | < 1 | 14 | 32 | 53 | 76 |
| 160 lbs | < 1 | 14 | 31 | 51 | 73 |
| 170 lbs | < 1 | 13 | 29 | 48 | 69 |
| 180 lbs | < 1 | 12 | 28 | 46 | 66 |
| 190 lbs | < 1 | 11 | 27 | 44 | 63 |
| 200 lbs | < 1 | 11 | 25 | 42 | 61 |
| 210 lbs | < 1 | 10 | 24 | 41 | 58 |
| 220 lbs | < 1 | 10 | 23 | 39 | 56 |
| 230 lbs | < 1 | 9 | 22 | 37 | 54 |
| 240 lbs | < 1 | 9 | 21 | 36 | 52 |
| 250 lbs | < 1 | 8 | 20 | 34 | 50 |
| 260 lbs | < 1 | 8 | 19 | 33 | 48 |
| 270 lbs | < 1 | 8 | 18 | 32 | 46 |
| 280 lbs | < 1 | 7 | 17 | 31 | 45 |
| 290 lbs | < 1 | 7 | 17 | 30 | 43 |
| 300 lbs | < 1 | 6 | 16 | 28 | 42 |
| 310 lbs | < 1 | 6 | 15 | 27 | 40 |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | < 1 | 10 | 37 | 71 | 110 |
| 100 lbs | < 1 | 11 | 36 | 68 | 105 |
| 110 lbs | < 1 | 11 | 36 | 66 | 100 |
| 120 lbs | < 1 | 11 | 35 | 64 | 96 |
| 130 lbs | < 1 | 12 | 34 | 61 | 92 |
| 140 lbs | < 1 | 12 | 33 | 59 | 89 |
| 150 lbs | < 1 | 12 | 32 | 57 | 85 |
| 160 lbs | < 1 | 11 | 31 | 55 | 82 |
| 170 lbs | < 1 | 11 | 31 | 54 | 79 |
| 180 lbs | < 1 | 11 | 30 | 52 | 76 |
| 190 lbs | < 1 | 11 | 29 | 50 | 74 |
| 200 lbs | < 1 | 11 | 28 | 49 | 71 |
| 210 lbs | < 1 | 11 | 27 | 47 | 69 |
| 220 lbs | < 1 | 10 | 26 | 46 | 67 |
| 230 lbs | < 1 | 10 | 25 | 44 | 65 |
| 240 lbs | < 1 | 10 | 25 | 43 | 63 |
| 250 lbs | < 1 | 10 | 24 | 42 | 61 |
| 260 lbs | < 1 | 9 | 23 | 41 | 59 |
Decline Crunch Standards by Age
Discover how Decline Crunch strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 8 | 21 | 38 | 57 |
| 20 | < 1 | 11 | 28 | 48 | 70 |
| 25 | < 1 | 12 | 30 | 50 | 72 |
| 30 | < 1 | 12 | 30 | 50 | 72 |
| 35 | < 1 | 12 | 30 | 50 | 72 |
| 40 | < 1 | 12 | 30 | 50 | 72 |
| 45 | < 1 | 11 | 27 | 46 | 67 |
| 50 | < 1 | 9 | 23 | 41 | 61 |
| 55 | < 1 | 7 | 19 | 36 | 55 |
| 60 | < 1 | 3 | 15 | 31 | 47 |
| 65 | < 1 | < 1 | 11 | 25 | 40 |
| 70 | < 1 | < 1 | 8 | 19 | 33 |
| 75 | < 1 | < 1 | 4 | 14 | 26 |
| 80 | < 1 | < 1 | < 1 | 10 | 21 |
| 85 | < 1 | < 1 | < 1 | 7 | 16 |
| 90 | < 1 | < 1 | < 1 | 4 | 11 |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 6 | 24 | 49 | 76 |
| 20 | < 1 | 10 | 32 | 60 | 91 |
| 25 | < 1 | 11 | 34 | 62 | 94 |
| 30 | < 1 | 11 | 34 | 62 | 94 |
| 35 | < 1 | 11 | 34 | 62 | 94 |
| 40 | < 1 | 11 | 34 | 62 | 94 |
| 45 | < 1 | 9 | 30 | 57 | 88 |
| 50 | < 1 | 7 | 27 | 52 | 81 |
| 55 | < 1 | 5 | 23 | 46 | 72 |
| 60 | < 1 | 2 | 18 | 39 | 64 |
| 65 | < 1 | < 1 | 14 | 33 | 55 |
| 70 | < 1 | < 1 | 10 | 27 | 46 |
| 75 | < 1 | < 1 | 7 | 21 | 38 |
| 80 | < 1 | < 1 | 3 | 16 | 31 |
| 85 | < 1 | < 1 | < 1 | 11 | 25 |
| 90 | < 1 | < 1 | < 1 | 8 | 20 |
Decline Crunch Overview
The decline crunch is an effective core exercise that targets the abdominal muscles by performing crunches on a decline bench, increasing the intensity and resistance compared to regular crunches.
Muscles Worked
Equipment Needed
Decline Bench
How To Perform the Decline Crunch
- Set a decline bench to a comfortable angle, typically between 30-45 degrees, and secure your feet under the foot pads.
- Lie back on the bench with your head at the lower end and hands either across your chest or behind your head for support.
- Engage your core and lift your upper body towards your knees in a controlled motion, exhaling as you crunch up.
- Pause briefly at the top of the movement, ensuring you feel a strong contraction in your abs.
- Slowly lower your upper body back to the starting position, inhaling as you descend.
- Repeat for the desired number of repetitions, maintaining proper form and avoiding pulling on your neck.
Want to perfect your form? Check out our detailed guide on Decline Crunch for proper technique and tips.
Pro Tips for Decline Crunch
- Keep your movements slow and controlled to maximize muscle engagement.
- Avoid using momentum; focus on using your core to lift your body.
- Do not pull on your neck with your hands; keep your elbows wide and focus on the contraction in your abs.
- Adjust the decline angle to match your fitness level and increase intensity gradually.
Decline Crunch Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your Decline Crunch?
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