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Decline Sit-Up

A full sit-up on a decline bench that loads the abs and hip flexors through a long range, scaling difficulty with bench angle.

AbsBodyweightTrunk flexion
GoLightWeight mediadecline-sit-up

Demonstration coming soon

Primary

Rectus abdominisHip flexors

Secondary

ObliquesQuadriceps

Equipment

Bodyweight

Pattern

Trunk flexion

Setup

  1. 01Set the bench to a 15 to 30 degree decline.
  2. 02Hook the feet firmly under the ankle pads with knees bent.
  3. 03Lie all the way back onto the pad.
  4. 04Cross the arms over the chest or place fingertips behind the ears.

Execution

  1. 01Exhale, curl the chin slightly, and peel the torso off the pad segment by segment.
  2. 02Sit all the way up until the chest approaches the thighs.
  3. 03Pause briefly at the top without yanking on the ankle pads.
  4. 04Lower back down slowly, controlling every degree of the descent.

Checkpoints

  • -The spine curls up sequentially rather than levering up flat.
  • -The descent is as slow as the ascent.
  • -The neck stays relaxed with no hand pulling.
  • -The feet anchor the body without the legs doing the lifting.

Common mistakes

  • -Throwing the arms forward for momentum.
  • -Falling back to the pad instead of lowering under control.
  • -Keeping the back rigid and hinging only at the hips.
  • -Choosing an angle too steep to complete clean reps.

Programming notes

  • -Use 2 to 3 sets of 8 to 15 reps depending on decline angle.
  • -Increase the angle gradually before holding a plate on the chest.
  • -Stop sets when the movement becomes a flat-back hip hinge.

Related exercises

Weighted Decline Sit-Up

Other / Abs

Decline Crunch

Bodyweight / Abs

Sit-Up

Bodyweight / Abs

Incline Twisting Sit-Up

Bodyweight / Abs

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