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Weighted Decline Sit-Up

A sit-up on a decline bench holding a plate or dumbbell, giving the abs and hip flexors a long, heavily loadable range of motion.

AbsOtherTrunk flexion
GoLightWeight mediaweighted-decline-sit-up

Demonstration coming soon

Primary

Rectus abdominis

Secondary

Hip flexorsObliquesQuadriceps

Equipment

Other

Pattern

Trunk flexion

Setup

  1. 01Set the bench to a moderate decline of 15 to 30 degrees.
  2. 02Hook the feet or shins securely under the pads.
  3. 03Hold a plate or dumbbell against the chest with both hands.
  4. 04Lie back so the torso can travel through a full range without the head hitting the floor.

Execution

  1. 01Exhale and curl the torso up, ribs leading toward the pelvis.
  2. 02Continue to a near-upright seated position.
  3. 03Pause briefly at the top with the weight held tight to the chest.
  4. 04Lower back down segment by segment under control until the shoulders near the bench.

Checkpoints

  • -The spine curls and uncurls rather than moving as a rigid plank.
  • -The weight stays pinned to the chest through the whole rep.
  • -Descent takes at least as long as the ascent.
  • -The neck stays neutral, not tucked hard to the chest.

Common mistakes

  • -Throwing the torso up with momentum from a flat back.
  • -Dropping into the bottom position and bouncing.
  • -Pulling excessively with the hip flexors and skipping the crunch phase.
  • -Choosing a decline so steep that form collapses after a few reps.

Programming notes

  • -Use 3 to 4 sets of 8 to 12 reps, progressing plate weight before bench angle.
  • -Increase decline only after the current angle allows 12 controlled reps.
  • -Anyone with lower back sensitivity should shorten the range or switch to weighted crunches.

Related exercises

Decline Sit-Up

Bodyweight / Abs

Weighted Crunch

Other / Abs

Barbell Press Sit-Up

Barbell / Abs

Incline Twisting Sit-Up

Bodyweight / Abs

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