How to do a Decline Overhead Weighted Sit Up

Authored by Fitbod

About Decline Overhead Weighted Sit Up

Sets Logged
70,071
Popularity Rank
516th
Difficulty
Advanced
Abs Strength
76 mSCORE 74th
Equipment Required
  • Photo of Decline Bench
    Decline Bench
Primary Muscles
Secondary Muscles

Instructions: How To

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.

  1. Position your body on a decline bench and grasp the weight with both hands.
  2. Hold the weight at arm’s length above you such that the weight is over your shoulders.
  3. Engage your core to raise your torso off the bench.
  4. Allow the weight to move over your head as you progress through the movement.
  5. Keep your core engaged and hold this position for a moment at the top of the movement.
  6. Slowly allow the torso to descend back to the starting position while maintaining tension in your core.
  7. Maintain good posture by keeping your arms and shoulders directly under the weight and your core engaged for the duration of this exercise.
  8. You should feel this exercise in your core, but may feel some tension in your shoulders from holding the weight overhead.

Common 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.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    10
    lbs
    1 Rep Max
    12.5
    lbs
  • intermediate
    8
    reps
    12.5
    lbs
    15
    lbs
  • advanced
    8
    reps
    15
    lbs
    20
    lbs

Enter your stats to calculate your Sets & Reps