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Band Push Sit-Up

A sit-up combined with a pressing motion against a band, training the rectus abdominis while the arms punch forward like a getup.

AbsBandTrunk flexion with press
GoLightWeight mediaband-push-sit-up

Demonstration coming soon

Primary

Rectus abdominis

Secondary

Anterior deltoidsTricepsHip flexors

Equipment

Band

Pattern

Trunk flexion with press

Setup

  1. 01Loop the band around your upper back and grip an end or handle in each hand.
  2. 02Lie on your back with knees bent and feet flat on the floor.
  3. 03Hold the hands at the chest so the band is snug behind the shoulder blades.
  4. 04Brace and tuck the chin slightly before the first rep.

Execution

  1. 01Exhale and sit up while pressing both hands forward and up.
  2. 02Reach full arm extension near the top of the sit-up.
  3. 03Pull the hands back to the chest as you begin to descend.
  4. 04Lower the trunk vertebra by vertebra back to the floor under control.

Checkpoints

  • -The press finishes as the trunk finishes flexing, one fluid motion.
  • -The band stays flat across the upper back, not riding up the neck.
  • -Feet stay planted without an anchor if possible.
  • -The descent is as slow as the ascent.

Common mistakes

  • -Punching the arms early and using the recoil to sit up.
  • -Yanking the neck forward with the chin.
  • -Letting the band slide up toward the neck between reps.
  • -Flopping back down after the press.

Programming notes

  • -Use 2 to 4 sets of 8 to 12 reps.
  • -Choose a band you can press smoothly at the top; the abs, not the shoulders, should limit the set.
  • -Works well as a finisher after direct pressing work.

Related exercises

Sit-Up

Bodyweight / Abs

Barbell Press Sit-Up

Barbell / Abs

Band Jack Knife Sit-Up

Band / Abs

Sit-Up with Arms on Chest

Bodyweight / Abs

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