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Sit-Up with Arms on Chest

A sit-up performed with the arms crossed over the chest, removing arm momentum and keeping tension on the abdominals.

AbsBodyweightTrunk flexion
GoLightWeight mediasit-up-with-arms-on-chest

Demonstration coming soon

Primary

Rectus abdominis

Secondary

Hip flexorsObliques

Equipment

Bodyweight

Pattern

Trunk flexion

Setup

  1. 01Lie on your back with knees bent and feet flat on the floor.
  2. 02Cross the arms over the chest, each hand on the opposite shoulder.
  3. 03Press the lower back lightly toward the mat.
  4. 04Brace the trunk before the first rep.

Execution

  1. 01Exhale and curl the head and shoulders off the floor.
  2. 02Continue curling until the torso is upright, keeping the arms pinned to the chest.
  3. 03Pause briefly at the top without leaning onto the thighs.
  4. 04Lower back down segment by segment under control.

Checkpoints

  • -Arms stay glued to the chest with zero swinging.
  • -The chin stays a fist width off the chest.
  • -Feet remain flat and quiet on the floor.
  • -Each rep starts from a full stop, not a bounce.

Common mistakes

  • -Letting the elbows flap forward to cheat the rep.
  • -Jerking the shoulders off the floor with a head snap.
  • -Anchoring the feet under a bar and pulling with the legs.
  • -Free-falling on the way down.

Programming notes

  • -Use 2 to 4 sets of 10 to 15 strict reps.
  • -Hold a light plate against the chest to progress the same arm position.
  • -Good testing variation since arm momentum is removed and reps are comparable.

Related exercises

Sit-Up

Bodyweight / Abs

Sit-Up V. 2

Bodyweight / Abs

Assisted Sit-Up

Machine / Abs

Weighted Decline Sit-Up

Other / Abs

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