Decline Sit-Up
Also known as: Decline Bench Sit-Up, Decline Situp
CoreStrength
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Description
A full sit-up on a decline bench with your feet hooked under the pads and your hands behind your head. You rise from lying flat on the bench until your torso is upright, then lower back down under control. Because of the decline it is harder than a floor sit-up, and it trains your abs and hip flexors through a long range.
How to Perform
- Set the decline bench to an angle you can control and hook your feet under the foot pads.
- Lie back with your knees bent until your back and head rest on the bench.
- Place your hands behind your head with your elbows out to the sides.
- Brace your abs and exhale as you curl up, lifting your head and shoulders first, then the rest of your back.
- Keep rising until your torso is upright, with your elbows still wide.
- Inhale and lower yourself slowly, rolling your back down onto the bench from the lower back to the shoulders.
- Let your upper back and head touch the bench, then start the next rep.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Start with a gentle decline and make the bench steeper only when you can do every rep smoothly.
- Hook your feet firmly under the pads before you lie back so your hips stay fixed throughout the set.
- Keep your chin slightly tucked, about a fist's width from your chest, so your neck stays neutral.
- Take 2 to 3 seconds to lower yourself, since the lowering phase works your abs as hard as the rise.
- If you cannot finish your reps with your hands behind your head, cross your arms over your chest. This shortens the lever and makes each rep easier.
Common Mistakes
- Pulling on your head with your hands to help yourself up
- Swinging your arms or jerking your torso to get up
- Rising with a stiff, flat back so your hip flexors do most of the work instead of your abs
- Stopping before your torso is upright
- Bouncing off the bench at the bottom to start the next rep
- Letting your lower back arch away from the bench at the bottom
- Holding your breath through the whole set
Recommended Exercises
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