How to do a Decline Sit Up with Medicine Ball Toss

Authored by Fitbod

About Decline Sit Up with Medicine Ball Toss

Sets Logged
13,065
Popularity Rank
901st
Difficulty
Intermediate
Abs Strength
91 mSCORE 29th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Performed on a decline bench while holding a medicine ball, this exercise intensifies standard sit-ups by adding a toss at the peak of the movement. It targets the abdominals and enhances coordination, making it more challenging and effective than regular sit-ups.

  1. Adjust the decline bench to the desired angle and secure your lower body to the bench. Grasp a medicine ball in both hands.
  2. Engage your core to raise your torso off the bench. Explode up from the bench in order to propel the medicine ball into the air.
  3. Engage your chest and shoulders to toss the ball into the air directly above you as you reach the top of the movement.
  4. Hold for a moment while keeping your core engaged as you wait for the ball to drop.
  5. Keep your core engaged as you catch the ball softly in both hands.
  6. Slowly allow your torso to descend back into the starting position with the medicine ball.
  7. Maintain good posture by keeping your core engaged, shoulders back and chest up.
  8. You should feel this exercise primarily in your core, but may feel some tension in your shoulders from throwing the ball.

Reps & Weight: How much to lift

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
    7.5
    lbs
    1 Rep Max
    10
    lbs
  • intermediate
    8
    reps
    10
    lbs
    12.5
    lbs
  • advanced
    8
    reps
    10
    lbs
    12.5
    lbs

Enter your stats to calculate your Reps & Weight