Decline Sit-Up

Body region

• Core

Muscles

Main

• Rectus Abdominis

Helps

• Iliopsoas
• Rectus Femoris

Holds

• External Oblique
• Internal Oblique
• Transversus Abdominis

Equipment

• Adjustable Bench

Technique

1. Set a decline bench, hook your feet under the pads and lie back with knees bent and hands crossed on your chest or lightly at your temples.
2. Curl your chest up first, then keep rising until your torso is upright.
3. Pause briefly at the top with the spine tall.
4. Lower yourself with control until your back is near the bench.

Cues

• Curl up one vertebra at a time rather than hinging at the hips.
• Keep your neck relaxed.

Common mistakes

• Pulling on the neck with the hands.
• Swinging up with the whole body.
• Starting with too steep a decline, which strains the lower back.

Alternatives

• Sit-Up
• Decline Crunch