How to do a Decline Overhead Weighted Sit Up
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Decline Bench
Workouts with Decline Overhead Weighted Sit Up
Instructions for Proper Form
This exercise is a variation on the more standard Sit Up. Unlike Sit Ups, this is a weighted exercise. In addition to added resistance, the use of a decline bench helps you get more consistent tension in your core, especially near the top of the movement. This is a great variation for adding significantly more challenge to your Sit Ups.
- Position your body on a decline bench and grasp the weight with both hands.
- Hold the weight at arm’s length above you such that the weight is over your shoulders.
- Engage your core to raise your torso off the bench.
- Allow the weight to move over your head as you progress through the movement.
- Keep your core engaged and hold this position for a moment at the top of the movement.
- Slowly allow the torso to descend back to the starting position while maintaining tension in your core.
- Maintain good posture by keeping your arms and shoulders directly under the weight and your core engaged for the duration of this exercise.
- You should feel this exercise in your core, but may feel some tension in your shoulders from holding the weight overhead.
Common Form Mistakes
Resting Between Reps
Keep your core engaged for the duration of the exercise, even between reps. This exercise is designed to add instability that your core needs to compensate for. Keeping your core engaged throughout the exercise will improve the effectiveness of the exercise.
Weight & 1 Rep Max Calculator
Average Decline Overhead Weighted Sit Up standards by male, female, weight, age and height
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- beginner8reps15lbs1 Rep Max20lbs
- intermediate8reps17.5lbs22.5lbs
- advanced8reps22.5lbs30lbs
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Alternatives & Variations to Decline Overhead Weighted Sit Up
1. Ab Crunch Machine
96.1 mSCORESWAPPED 348 TIMESAb Crunch Machine is a variation of Crunches performed with a machine. Unlike standard Crunches, the use of a machine gives you more control over your resistance. In addition, the machine will restrict your range of motion allowing you to focus more on exertion than stabilizing the movement.
- Intermediate
- Abs
- Ab Crunch Machine
2. Decline Sit Up
77.6 mSCORESWAPPED 250 TIMESDecline Sit Up is a variation on the more common Sit Up. By laying back on a decline bench, you can keep more tension on your abdominals at the top of the movement. This is a great exercise for adding a bit more of a challenge to your Sit Ups.
- Intermediate
- Abs
- Decline Bench
3. Decline Crunch
79.5 mSCORESWAPPED 144 TIMESDecline Crunch is a more challenging variation on the more standard crunch. Similar to a standard Crunch, this is a bodyweight core exercise. The use of a decline bench forces you to lay back further than you can on a flat surface. This helps improve muscle activation.
- Intermediate
- Abs
- Decline Bench
4. Crunches
94 mSCORESWAPPED 135 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
5. Cable Crunch
88.8 mSCORESWAPPED 124 TIMESCable Crunch is a variation on the more standard Crunch. Unlike Crunches, this is a weighted exercise that does not have you laying on your back. Instead of using your bodyweight for resistance, you use a cable machine. This gives you more control over your resistance, as well as more control over the direction that resistance is coming from.
6. Vertical Knee Raise
92 mSCORESWAPPED 96 TIMESVertical Knee Raise is a bodyweight core exercise that involves suspending yourself, and then engaging your core to raise your knees towards your chest. By keeping your torso upright, and raising your knees, this exercise is a bit better for building functional, real world strength.
7. Overhead Weighted Sit Up
42.5 mSCORESWAPPED 93 TIMESOverhead Weighted Sit Up is a variation on the standard Sit Up. By holding a weight overhead, you not only add resistance to the movement but also engage your shoulders and upper back. This additional resistance and muscle engagement make it a more challenging exercise, ideal for building core strength and improving overall stability.
8. Leg Raise
96.5 mSCORESWAPPED 93 TIMESLeg Raise is a simple bodyweight core exercise that involves laying on the ground and suspending your legs in the air. While your core does play a significant role in raising your legs, the real benefit comes from controlling their descent back to the floor.
9. Hanging Knee Raise
73.4 mSCORESWAPPED 90 TIMESHanging Knee Raise is a variation of Vertical Knee Raise. Like Vertical Knee Raise, this is a bodyweight core exercise that involves suspending yourself and raising your knees to your chest. By hanging from a pull up bar, you add more instability to the movement, which causes you to further recruit your core for stability.
10. Hanging Leg Raise
60.2 mSCORESWAPPED 89 TIMESHanging Leg Raise is a bodyweight core exercise that primarily targets the abdominals and hip flexors. By hanging from a pull-up bar and raising your legs, you add instability, forcing greater muscle engagement. This is a more challenging variation than Vertical Knee Raises, increasing the demand on your core and possibly the quadriceps, providing excellent strength and muscle-conditioning benefits.