# Weighted Decline Sit-Up

URL: https://heatsy.app/ex/weighted-decline-sit-up

Also known as: Decline Sit-Up with Plate, Weighted Decline Sit-Ups, Decline Sit-Up with Weight, Loaded Decline Sit-Up, Weighted Decline Bench Sit-Up, Plate Decline Sit-Up, Weighted Decline Abdominal 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](https://heatsy.app/ex/decline-sit-up)
- [Weighted Sit-Up](https://heatsy.app/ex/weighted-sit-up)