Decline Crunch

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Rectus Abdominis
Secondary Muscles	Abdominal External Oblique
Stabilizer Muscles	Rectus Abdominis, Abdominal External Oblique
Grip Muscles	None

Muscle Group

Muscles

Primary Muscles

Rectus Abdominis

Secondary Muscles

Abdominal External Oblique

Stabilizer Muscles

Rectus Abdominis, Abdominal External Oblique

Grip Muscles

None

Decline Crunch Average Reps

Level
Beg.	< 1	< 1
Nov.	11	10
Int.	29	33
Adv.	49	61
Pro	71	93

Level

Beg.

< 1

Nov.

Int.

Adv.

Pro

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Decline Crunch Standards (Reps)

By Bodyweight
By Age

男性・体重別(lb)データ [レップ数]

BW	Beg.	Nov.	Int.	Adv.	Pro
110	< 1	17	39	65	94
120	< 1	16	37	61	88
130	< 1	15	35	58	84
140	< 1	14	33	55	79
150	< 1	13	31	52	75
160	< 1	13	30	50	72
170	< 1	12	28	47	68
180	< 1	11	27	45	65
190	< 1	10	26	43	62
200	< 1	10	24	41	60
210	< 1	9	23	40	57
220	< 1	9	22	38	55
230	< 1	8	21	36	53
240	< 1	8	20	35	51
250	< 1	7	19	33	49
260	< 1	7	18	32	47
270	< 1	7	17	31	45
280	< 1	6	16	30	44
290	< 1	6	16	29	42
300	< 1	5	15	27	41
310	< 1	5	14	26	39

Table by Male and Age [Reps]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	< 1	7	20	37	56
20	< 1	10	27	47	69
25	< 1	11	29	49	71
30	< 1	11	29	49	71
35	< 1	11	29	49	71
40	< 1	11	29	49	71
45	< 1	10	26	45	66
50	< 1	8	22	40	60
55	< 1	6	18	35	54
60	< 1	2	14	30	46
65	< 1	< 1	10	24	39
70	< 1	< 1	7	18	32
75	< 1	< 1	3	13	25
80	< 1	< 1	< 1	9	20
85	< 1	< 1	< 1	6	15
90	< 1	< 1	< 1	3	10

女性・体重別(lb)データ [レップ数]

BW	Beg.	Nov.	Int.	Adv.	Pro
90	< 1	9	36	70	109
100	< 1	10	35	67	104
110	< 1	10	35	65	99
120	< 1	10	34	63	95
130	< 1	11	33	60	91
140	< 1	11	32	58	88
150	< 1	11	31	56	84
160	< 1	10	30	54	81
170	< 1	10	30	53	78
180	< 1	10	29	51	75
190	< 1	10	28	49	73
200	< 1	10	27	48	70
210	< 1	10	26	46	68
220	< 1	9	25	45	66
230	< 1	9	24	43	64
240	< 1	9	24	42	62
250	< 1	9	23	41	60
260	< 1	8	22	40	58

Table by Female and Age [Reps]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	< 1	5	23	48	75
20	< 1	9	31	59	90
25	< 1	10	33	61	93
30	< 1	10	33	61	93
35	< 1	10	33	61	93
40	< 1	10	33	61	93
45	< 1	8	29	56	87
50	< 1	6	26	51	80
55	< 1	4	22	45	71
60	< 1	1	17	38	63
65	< 1	< 1	13	32	54
70	< 1	< 1	9	26	45
75	< 1	< 1	6	20	37
80	< 1	< 1	2	15	30
85	< 1	< 1	< 1	10	24
90	< 1	< 1	< 1	7	19

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 25-35 Calories
Medium	🔥 35-50 Calories
Hard	🔥 50-70 Calories
Max	🔥 70-90 Calories

Intensity

Calories Burned

Easy

🔥 25-35 Calories

Medium

🔥 35-50 Calories

Hard

🔥 50-70 Calories

Max

🔥 70-90 Calories

Note：These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity Levels：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Muscles Activated

Decline Crunch Average Reps

Decline Crunch Standards (Reps)

男性・体重別(lb)データ [レップ数]

Table by Male and Age [Reps]

女性・体重別(lb)データ [レップ数]

Table by Female and Age [Reps]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
110	< 1	17	39	65	94
120	< 1	16	37	61	88
130	< 1	15	35	58	84
140	< 1	14	33	55	79
150	< 1	13	31	52	75
160	< 1	13	30	50	72
170	< 1	12	28	47	68
180	< 1	11	27	45	65
190	< 1	10	26	43	62
200	< 1	10	24	41	60
210	< 1	9	23	40	57
220	< 1	9	22	38	55
230	< 1	8	21	36	53
240	< 1	8	20	35	51
250	< 1	7	19	33	49
260	< 1	7	18	32	47
270	< 1	7	17	31	45
280	< 1	6	16	30	44
290	< 1	6	16	29	42
300	< 1	5	15	27	41
310	< 1	5	14	26	39

Age	Beg.	Nov.	Int.	Adv.	Pro
15	< 1	7	20	37	56
20	< 1	10	27	47	69
25	< 1	11	29	49	71
30	< 1	11	29	49	71
35	< 1	11	29	49	71
40	< 1	11	29	49	71
45	< 1	10	26	45	66
50	< 1	8	22	40	60
55	< 1	6	18	35	54
60	< 1	2	14	30	46
65	< 1	< 1	10	24	39
70	< 1	< 1	7	18	32
75	< 1	< 1	3	13	25
80	< 1	< 1	< 1	9	20
85	< 1	< 1	< 1	6	15
90	< 1	< 1	< 1	3	10

BW	Beg.	Nov.	Int.	Adv.	Pro
90	< 1	9	36	70	109
100	< 1	10	35	67	104
110	< 1	10	35	65	99
120	< 1	10	34	63	95
130	< 1	11	33	60	91
140	< 1	11	32	58	88
150	< 1	11	31	56	84
160	< 1	10	30	54	81
170	< 1	10	30	53	78
180	< 1	10	29	51	75
190	< 1	10	28	49	73
200	< 1	10	27	48	70
210	< 1	10	26	46	68
220	< 1	9	25	45	66
230	< 1	9	24	43	64
240	< 1	9	24	42	62
250	< 1	9	23	41	60
260	< 1	8	22	40	58

Age	Beg.	Nov.	Int.	Adv.	Pro
15	< 1	5	23	48	75
20	< 1	9	31	59	90
25	< 1	10	33	61	93
30	< 1	10	33	61	93
35	< 1	10	33	61	93
40	< 1	10	33	61	93
45	< 1	8	29	56	87
50	< 1	6	26	51	80
55	< 1	4	22	45	71
60	< 1	1	17	38	63
65	< 1	< 1	13	32	54
70	< 1	< 1	9	26	45
75	< 1	< 1	6	20	37
80	< 1	< 1	2	15	30
85	< 1	< 1	< 1	10	24
90	< 1	< 1	< 1	7	19

BW	Beg.	Nov.	Int.	Adv.	Pro
110	< 1	17	39	65	94
120	< 1	16	37	61	88
130	< 1	15	35	58	84
140	< 1	14	33	55	79
150	< 1	13	31	52	75
160	< 1	13	30	50	72
170	< 1	12	28	47	68
180	< 1	11	27	45	65
190	< 1	10	26	43	62
200	< 1	10	24	41	60
210	< 1	9	23	40	57
220	< 1	9	22	38	55
230	< 1	8	21	36	53
240	< 1	8	20	35	51
250	< 1	7	19	33	49
260	< 1	7	18	32	47
270	< 1	7	17	31	45
280	< 1	6	16	30	44
290	< 1	6	16	29	42
300	< 1	5	15	27	41
310	< 1	5	14	26	39

Age	Beg.	Nov.	Int.	Adv.	Pro
15	< 1	7	20	37	56
20	< 1	10	27	47	69
25	< 1	11	29	49	71
30	< 1	11	29	49	71
35	< 1	11	29	49	71
40	< 1	11	29	49	71
45	< 1	10	26	45	66
50	< 1	8	22	40	60
55	< 1	6	18	35	54
60	< 1	2	14	30	46
65	< 1	< 1	10	24	39
70	< 1	< 1	7	18	32
75	< 1	< 1	3	13	25
80	< 1	< 1	< 1	9	20
85	< 1	< 1	< 1	6	15
90	< 1	< 1	< 1	3	10

BW	Beg.	Nov.	Int.	Adv.	Pro
90	< 1	9	36	70	109
100	< 1	10	35	67	104
110	< 1	10	35	65	99
120	< 1	10	34	63	95
130	< 1	11	33	60	91
140	< 1	11	32	58	88
150	< 1	11	31	56	84
160	< 1	10	30	54	81
170	< 1	10	30	53	78
180	< 1	10	29	51	75
190	< 1	10	28	49	73
200	< 1	10	27	48	70
210	< 1	10	26	46	68
220	< 1	9	25	45	66
230	< 1	9	24	43	64
240	< 1	9	24	42	62
250	< 1	9	23	41	60
260	< 1	8	22	40	58

Age	Beg.	Nov.	Int.	Adv.	Pro
15	< 1	5	23	48	75
20	< 1	9	31	59	90
25	< 1	10	33	61	93
30	< 1	10	33	61	93
35	< 1	10	33	61	93
40	< 1	10	33	61	93
45	< 1	8	29	56	87
50	< 1	6	26	51	80
55	< 1	4	22	45	71
60	< 1	1	17	38	63
65	< 1	< 1	13	32	54
70	< 1	< 1	9	26	45
75	< 1	< 1	6	20	37
80	< 1	< 1	2	15	30
85	< 1	< 1	< 1	10	24
90	< 1	< 1	< 1	7	19

BW	Beg.	Nov.	Int.	Adv.	Pro
110	< 1	17	39	65	94
120	< 1	16	37	61	88
130	< 1	15	35	58	84
140	< 1	14	33	55	79
150	< 1	13	31	52	75
160	< 1	13	30	50	72
170	< 1	12	28	47	68
180	< 1	11	27	45	65
190	< 1	10	26	43	62
200	< 1	10	24	41	60
210	< 1	9	23	40	57
220	< 1	9	22	38	55
230	< 1	8	21	36	53
240	< 1	8	20	35	51
250	< 1	7	19	33	49
260	< 1	7	18	32	47
270	< 1	7	17	31	45
280	< 1	6	16	30	44
290	< 1	6	16	29	42
300	< 1	5	15	27	41
310	< 1	5	14	26	39

Age	Beg.	Nov.	Int.	Adv.	Pro
15	< 1	7	20	37	56
20	< 1	10	27	47	69
25	< 1	11	29	49	71
30	< 1	11	29	49	71
35	< 1	11	29	49	71
40	< 1	11	29	49	71
45	< 1	10	26	45	66
50	< 1	8	22	40	60
55	< 1	6	18	35	54
60	< 1	2	14	30	46
65	< 1	< 1	10	24	39
70	< 1	< 1	7	18	32
75	< 1	< 1	3	13	25
80	< 1	< 1	< 1	9	20
85	< 1	< 1	< 1	6	15
90	< 1	< 1	< 1	3	10

BW	Beg.	Nov.	Int.	Adv.	Pro
90	< 1	9	36	70	109
100	< 1	10	35	67	104
110	< 1	10	35	65	99
120	< 1	10	34	63	95
130	< 1	11	33	60	91
140	< 1	11	32	58	88
150	< 1	11	31	56	84
160	< 1	10	30	54	81
170	< 1	10	30	53	78
180	< 1	10	29	51	75
190	< 1	10	28	49	73
200	< 1	10	27	48	70
210	< 1	10	26	46	68
220	< 1	9	25	45	66
230	< 1	9	24	43	64
240	< 1	9	24	42	62
250	< 1	9	23	41	60
260	< 1	8	22	40	58

Age	Beg.	Nov.	Int.	Adv.	Pro
15	< 1	5	23	48	75
20	< 1	9	31	59	90
25	< 1	10	33	61	93
30	< 1	10	33	61	93
35	< 1	10	33	61	93
40	< 1	10	33	61	93
45	< 1	8	29	56	87
50	< 1	6	26	51	80
55	< 1	4	22	45	71
60	< 1	1	17	38	63
65	< 1	< 1	13	32	54
70	< 1	< 1	9	26	45
75	< 1	< 1	6	20	37
80	< 1	< 1	2	15	30
85	< 1	< 1	< 1	10	24
90	< 1	< 1	< 1	7	19