The decline sit-up is a compound bodyweight exercise which targets the abdominal muscles. It’s very effective for building a strong core and you only need an incline bench to develop and strengthen the associated muscles. Beginners can do this exercise if they have enough core strength but using a little momentum is acceptable.
Now, the abdominal muscles are responsible for daily functions like bending over, twisting, and stabilizing the body during weight training. So, the decline sit-up is a great addition to your ab training routine and it can improve your training significantly if done with proper form and technique.
In This Exercise
- Target Muscle Group: Rectus Abdominis
- Type: Strength
- Mechanics: Compound
- Equipment: Decline bench
- Difficulty: Beginner
- Sit on the decline bench and secure your feet in place with the support padding/foam.
- Now, lie down so your back is flat against the bench.
- Then place your hands behind your head, cross them on your chest or let keep them straight out.
- Slowly contract your abs and perform the sit-up until your head is directly above your hips. Exhale during this portion of the exercise.
- Now, lower your torso back down while still contracting your abs until your back is flat on the bench. Inhale during this portion of the exercise.
- Repeat for the desired number of reps.
Variations & Tips
- You can find a range of motion that works for you if you’re not able to perform the sit-up with full extension.
- Turn your torso sideways and alternate sides to work the obliques.
- Incorporate a medicine ball, weight plate, or dumbbell for added resistance.
- You can place your hands anywhere as long as you can still perform the exercise comfortably.
- The decline sit-up works the entire core except for the obliques.