Decline Sit-Up

Overview

A sit-up performed on a decline bench that increases resistance by elevating the feet. Can be loaded with a weight plate to provide progressive overload.

Muscles Trained

Step-by-Step Instructions

1. 1

   Anchor feet at the top of a decline bench.

2. 2

   Lie back fully — arms across chest or holding weight.

3. 3

   Sit up, bringing torso toward the thighs.

4. 4

   Lower with a slow 3–4 second eccentric.

Benefits

• ✓

  Greater ROM and resistance than a floor sit-up

• ✓

  Can be progressively loaded

• ✓

  Targets the upper abs and hip flexors

Form Tips

• →

  Holding a plate at the chest immediately increases difficulty significantly

• →

  Avoid pulling on your neck — keep hands at chest or overhead