Decline Crunch

Also known as: Weighted Decline Crunch

Progression Highlights

Starting Suggestions

Primer Sets8.5 lbs

Ease back in after 166 days away.

  • • Last session opened with 4 sets.
  • • 85% of Modern Era PR.
Steady Opener10 lbs

Match your last starting set to groove technique.

  • • Last top set: 10 lbs × 15 reps.
  • • 100% of Modern Era PR.
PR Attempt12 lbs

Go after a new modern era PR.

  • • 120% of Modern Era PR.
Trend & Recovery
Plateau
Days Since Last Session166
% of Modern Era PR100.0%
Days Since PR170

Recent Workouts

LastJul 16(137d ago)
0→0 lbs
4 sets · 60 reps · 0 vol
-1Jun 19(164d ago)
0→0 lbs
4 sets · 60 reps · 0 vol
-2Jun 17(166d ago)
0→10 lbs
2 sets · 23 reps · 80 vol
-3Jun 13(170d ago)
0→10 lbs
4 sets · 39 reps · 270 vol
-4Jan 4(330d ago)
0→0 lbs
4 sets · 49 reps · 0 vol

PR Progression (Modern Era)

10 lbJun 13(170d ago)
3 sets27 reps270 vol

Rep Range Records

1RM13 lbs · 9 repsJun 13 (170d ago)(from 10 lbs)
3RM—
5RM—
8RM10 lbs · 9 repsJun 13 (170d ago)
10RM—
12RM—

Frequently Paired

  1. 1.
    Barbell Side Bend
    13% of sessions
  2. 2.
    Machine Back Extension
    11% of sessions
  3. 3.
    Calf Press On The Leg Press Machine
    15% of sessions
  4. 4.
    Standing Dumbbell Shoulder Press
    13% of sessions
  5. 5.
    Barbell Squat
    20% of sessions
  6. 6.
    Lat Pulldown
    11% of sessions
  7. 7.
    Standing Front Barbell Raise Over Head
    7% of sessions
  8. 8.
    Isolateral Plate Loaded Press
    7% of sessions
  9. 9.
    Dumbbell Bicep Curl
    11% of sessions
  10. 10.
    Smith Machine Shrug
    7% of sessions
(30 days)N/A
(60 days)N/A
(90 days)N/A
(180 days)10 lbsF6-13(170 days ago)2025-06-13
(365 days)10 lbsF6-13(170 days ago)2025-06-13
(Modern Era)15 lbsT10-22-24(404 days ago)2024-10-22
Exercise Type
Strength - Weight (lbs), Reps
Primary
Abs
Equipment
Decline Bench
Avg. Weight Lifted
3.3
Avg. Improvement
0.27
Highest Weight (Modern Era)
15 lbs 2024-10-22
Latest Weight
10 lbs 2025-06-17
Lowest Weight
10 lbs 2025-06-13
Days
46
Sets
132
Gap
35
Highest Volume (Modern Era)
90 2025-06-13
Reps avg. improvement
0.17

Workout History

W7-164 sets
0 lb
15 Reps
0 lb
15 Reps
0 lb
15 Reps
0 lb
15 Reps
PR: 10 (170 days ago) [150%]
R6-194 sets
0 lb
15 Reps
0 lb
15 Reps
0 lb
15 Reps
0 lb
15 Reps
PR: 10 (170 days ago) [150%]
T6-172 sets
0 lb
15 Reps
10 lb
8 Reps
PR: 10 (170 days ago) [150%]
F6-134 sets
0 lb
12 Reps
⭐ME10 lb
9 Reps
10 lb
9 Reps
10 lb
9 Reps
PR: 10 (170 days ago) [120%]
S1-44 sets
0 lb
15 Reps
0 lb
15 Reps
0 lb
9 Reps
0 lb
10 Reps
PR: 10 (170 days ago) [150%]
M11-18-244 sets
0 lb
12 Reps
0 lb
12 Reps
0 lb
8 Reps
0 lb
8 Reps
PR: 10 (170 days ago) [120%]