Weighted Decline Sit-Up

Body region

• Core

Muscles

Main

• Rectus Abdominis

Helps

• Iliopsoas
• Rectus Femoris

Holds

• External Oblique
• Internal Oblique
• Transversus Abdominis

Equipment

• Weight Plate
• Adjustable Bench

Technique

1. Set a decline bench, secure your feet and lie back holding a weight plate against your chest.
2. Curl up to sit tall, keeping the plate tight to your chest.
3. Pause at the top with a long spine.
4. Lower back slowly until your shoulder blades touch down.

Cues

• Pick a plate you can control without swinging.
• Hold the plate against the chest.

Common mistakes

• Using a plate that causes a fast drop at the bottom.
• Rounding the neck forward.
• Throwing the body up.

Alternatives

• Decline Sit-Up
• Weighted Sit-Up