Otis-Up
Also known as: Plate Sit-Up to Overhead Press, Weighted Sit-Up Press, Otis Sit-Up
StrengthCore
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Description
A full sit-up with a weight plate held at the chest and pressed overhead at the top. You sit up to an upright torso with your feet on the floor, press the plate until your arms are straight, then return it to the chest and lower your back to the floor under control.
How to Perform
- Lie on your back with your knees bent and feet flat on the floor, about hip-width apart. Hold a weight plate against your chest with both hands.
- Brace your abs and sit up, keeping the plate on your chest and your feet on the floor.
- When your torso is upright, press the plate overhead until your arms are straight and the plate is above your shoulders.
- Pause briefly, sitting tall with your ribs down.
- Bring the plate back to your chest, then lower your torso to the floor under control.
- Let your shoulders touch the floor before you start the next rep.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Start with a light plate; the overhead press usually limits the load more than the sit-up.
- Keep the plate tight to your chest on the way up so it does not pull you forward.
- Press straight up so the plate finishes over your shoulders, not in front of your face.
- Exhale as you sit up and press, inhale as you lower.
- Keep your feet on the floor without hooking them under anything, so your abs do the work.
- Keep your neck relaxed and look forward instead of tucking your chin hard.
Common Mistakes
- Swinging the torso up with momentum instead of using the abs
- Pressing the plate before the torso is upright
- Arching the lower back with the plate overhead
- Finishing the press with bent or uneven elbows
- Rounding forward over the knees at the top instead of sitting tall
- Dropping back to the floor instead of lowering under control
Recommended Exercises
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