How to do a Decline Sit Up

Authored by Fitbod

About Decline Sit Up

Sets Logged
336,722
Popularity Rank
214th
Difficulty
Intermediate
Abs Strength
91 mSCORE 30th
Equipment Required
  • Photo of Decline Bench
    Decline Bench
Primary Muscles
Secondary Muscles
None

Instructions: How To

Decline 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.

  1. Adjust the decline bench to the desired angle and secure your legs to the bench. Position both your hands behind your head.
  2. Engage your core to raise your torso off the bench while keeping your back straight. Exhale on the way up.
  3. Pause at the top of the movement before you lose tension in your core.
  4. Slowly descend back to the starting position while maintaining tension in your core.
  5. Maintain good posture by keeping your shoulders back, chest up and core engaged throughout this exercise.
  6. You should feel this exercise in your abdominals.

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
    3
    sets
    9
    reps
    1 Set Max
    10
    reps
  • intermediate
    4
    sets
    9
    reps
    11
    reps
  • advanced
    4
    sets
    10
    reps
    12
    reps

Enter your stats to calculate your Sets & Reps