A decline bench is often used to work the lower chest with dumbbells or a barbell. It has a padded support that you hook your legs under while your body is in a reclined position with your head lower than your legs. If you are looking to add some variation to your current ab workout, try the decline bench.
Decline Crunches
Decline crunches are one of the most basic abdominal exercises you can do. Lie face up on the bench with your lower shins anchored under the padded supports. Place your hands on the sides of your head and curl your body up by contracting your abs. Squeeze for a second, slowly lower yourself down and repeat.
Reverse Decline Crunches
Reverse decline crunches are challenging and they require you to lie on the bench in the opposite direction of regular decline crunches. Grab the sides of the bench firmly right above your head. Your back should be flat on the bench at this point and your legs should be straight. Lift your legs up and draw your knees into your chest. Squeeze for a second, extend your legs back out to straight and repeat. If you are really looking for a challenge, keep your legs straight the whole time.
Push Crunches
Push crunches are performed with the aid of a barbell. Lie on the bench with your shins hooked under the supports and hold the bar straight above you with your arms fully extended. Perform a crunch and push the bar straight up toward the ceiling. Squeeze for a second, slowly lower yourself back down and repeat.
Oblique Crunches
Your obliques are located on the sides of your lower rib cage, and they are responsible for twisting movements. Knowing this, you can perform oblique crunches on the decline bench. Hook your lower shins under the supports and lie on the bench. Place your hands on the sides of your head. Curl your body up and bring your right elbow toward your left knee. Squeeze the oblique muscles on the right side of your body and lower yourself back down. Lift yourself back up and this time bring your left elbow toward your right knee. Lower yourself back down and repeat with your right side. Keep alternating with every crunch.
Pullover Passes
Pullover passes are done with a medicine ball and a training partner. Lie on the bench with your legs anchored and your arms extended over your head. Hold a medicine ball in both hands. Have your training partner stand at the top of the decline bench facing you. Perform a sit-up, pull the ball over your body and hand it to your partner. Lower yourself down with your arms extended over your head and sit back up. Grab the ball from your partner and extend it back over your head. Sit back up, hand your partner the ball and lower yourself back down. Keep alternating going up with and without the ball in your hands.
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