Crunch dốc
Learn how to do Crunch dốc with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Crunch dốc is a Bench exercise that primarily targets the Abs, with secondary activation of the Deep Core, Obliques. It has a MET value of 4, meaning a 70kg person burns approximately 140 calories in a 30-minute session..
How to Do Crunch dốc
A core exercise performed on a decline bench to target the abdominal muscles with increased resistance from gravity.
💡 Instructions:
Lie down on a decline bench with your feet secured under the pads.
Place your hands behind your head or crossed over your chest.
Engage your core and lift your upper body towards your knees.
Exhale as you contract your abs at the top of the movement.
Slowly lower your upper body back to the starting position while inhaling.
⚠️ Common mistakes:
Pulling on the neck with the hands.
Using momentum instead of core engagement.
Incomplete range of motion.
You're a coach? Crunch dốc is already in Gymkee's library of 550+ 4K exercises. Add it to your programs in seconds.
Start Free TrialMuscles Worked by Crunch dốc
Equipment
- Bench
Calories Burned Doing Crunch dốc
Calorie Calculator
MET 4Calories = MET × weight (kg) × time (hours)
Quick Facts: Crunch dốc
- Type
- Bench exercise
- Primary muscle
- Abs
- Secondary muscles
- Deep Core, Obliques
- MET value
- 4
- Calories (30 min, 70kg)
- ≈ 140 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Crunch dốc
What muscles does Crunch dốc work?
Crunch dốc primarily targets the Abs, with secondary engagement of the Deep Core, Obliques.
How do you do Crunch dốc correctly?
A core exercise performed on a decline bench to target the abdominal muscles with increased resistance from gravity. 💡 Instructions: Lie down on a decli
Is Crunch dốc good for beginners?
Crunch dốc has a MET value of 4, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Crunch dốc?
Crunch dốc requires: Bench.
What are the benefits of Crunch dốc?
Crunch dốc strengthens the Abs, engages the Deep Core and Obliques.
What exercises are similar to Crunch dốc?
Similar exercises to Crunch dốc include Bò gấu, Bò gấu – Đầu gối thấp, Crunch xe đạp, Bird Dog – Khuỷu tay đến Đầu gối.
Is Crunch dốc better than Bò gấu?
Both Crunch dốc and Bò gấu target the Abs. Choose based on your available equipment and training goals.
Alternative Exercises
Add Crunch dốc to your coaching programs
Create personalized training programs with Gymkee. Access 550+ exercises in 4K with male and female videos, multiple angles, and step-by-step instructions. Build custom workouts and deliver a professional experience to your clients.
© 2019–2026 KEEZOKU SAS. All exercise content (videos, descriptions, data) is protected intellectual property. Unauthorized reproduction, distribution, or modification is prohibited.
