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Decline Sit Up Strength Standards for Men and Women
Discover how your Decline Sit Up performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Decline Sit Up Strength Level
Calculate Your Decline Sit Up Strength
Decline Sit Up Rep Standards
Compare your Decline Sit Up performance to these reps standards and see where you stand.
| Level | Reps |
|---|---|
| Beginner | < 1 |
| Novice | 11 |
| Intermediate | 37 |
| Advanced | 70 |
| Elite | 107 |
Decline Sit Up Standards by Bodyweight
Find the Decline Sit Up strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | < 1 | 13 | 45 | 86 | 134 |
| 120 lbs | < 1 | 13 | 44 | 83 | 128 |
| 130 lbs | < 1 | 13 | 43 | 80 | 122 |
| 140 lbs | < 1 | 13 | 41 | 77 | 117 |
| 150 lbs | < 1 | 13 | 40 | 74 | 112 |
| 160 lbs | < 1 | 13 | 39 | 71 | 108 |
| 170 lbs | < 1 | 13 | 38 | 69 | 104 |
| 180 lbs | < 1 | 13 | 37 | 67 | 100 |
| 190 lbs | < 1 | 12 | 36 | 65 | 97 |
| 200 lbs | < 1 | 12 | 35 | 62 | 94 |
| 210 lbs | < 1 | 12 | 34 | 61 | 91 |
| 220 lbs | < 1 | 11 | 33 | 59 | 88 |
| 230 lbs | < 1 | 11 | 32 | 57 | 85 |
| 240 lbs | < 1 | 11 | 31 | 55 | 82 |
| 250 lbs | < 1 | 11 | 30 | 54 | 80 |
| 260 lbs | < 1 | 10 | 29 | 52 | 78 |
| 270 lbs | < 1 | 10 | 28 | 51 | 76 |
| 280 lbs | < 1 | 10 | 27 | 49 | 74 |
| 290 lbs | < 1 | 10 | 27 | 48 | 72 |
| 300 lbs | < 1 | 9 | 26 | 47 | 70 |
| 310 lbs | < 1 | 9 | 25 | 45 | 68 |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | < 1 | 17 | 53 | 99 | 154 |
| 100 lbs | < 1 | 17 | 51 | 95 | 145 |
| 110 lbs | < 1 | 17 | 49 | 90 | 138 |
| 120 lbs | < 1 | 17 | 48 | 86 | 131 |
| 130 lbs | < 1 | 17 | 46 | 83 | 124 |
| 140 lbs | < 1 | 16 | 44 | 79 | 119 |
| 150 lbs | < 1 | 16 | 43 | 76 | 114 |
| 160 lbs | < 1 | 15 | 41 | 73 | 109 |
| 170 lbs | < 1 | 15 | 40 | 70 | 105 |
| 180 lbs | < 1 | 15 | 39 | 68 | 101 |
| 190 lbs | < 1 | 14 | 37 | 65 | 97 |
| 200 lbs | < 1 | 14 | 36 | 63 | 93 |
| 210 lbs | < 1 | 13 | 35 | 61 | 90 |
| 220 lbs | < 1 | 13 | 34 | 59 | 87 |
| 230 lbs | < 1 | 12 | 32 | 57 | 84 |
| 240 lbs | < 1 | 12 | 31 | 55 | 82 |
| 250 lbs | < 1 | 11 | 30 | 53 | 79 |
| 260 lbs | < 1 | 11 | 29 | 52 | 77 |
Decline Sit Up Standards by Age
Discover how Decline Sit Up strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 7 | 28 | 56 | 88 |
| 20 | < 1 | 11 | 37 | 68 | 104 |
| 25 | < 1 | 12 | 38 | 71 | 108 |
| 30 | < 1 | 12 | 38 | 71 | 108 |
| 35 | < 1 | 12 | 38 | 71 | 108 |
| 40 | < 1 | 12 | 38 | 71 | 108 |
| 45 | < 1 | 10 | 35 | 66 | 101 |
| 50 | < 1 | 9 | 31 | 60 | 93 |
| 55 | < 1 | 6 | 26 | 53 | 84 |
| 60 | < 1 | 3 | 22 | 46 | 74 |
| 65 | < 1 | < 1 | 17 | 39 | 64 |
| 70 | < 1 | < 1 | 12 | 32 | 55 |
| 75 | < 1 | < 1 | 9 | 26 | 46 |
| 80 | < 1 | < 1 | 5 | 20 | 38 |
| 85 | < 1 | < 1 | < 1 | 15 | 31 |
| 90 | < 1 | < 1 | < 1 | 11 | 25 |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 10 | 34 | 65 | 101 |
| 20 | < 1 | 14 | 43 | 79 | 120 |
| 25 | < 1 | 15 | 45 | 82 | 124 |
| 30 | < 1 | 15 | 45 | 82 | 124 |
| 35 | < 1 | 15 | 45 | 82 | 124 |
| 40 | < 1 | 15 | 45 | 82 | 124 |
| 45 | < 1 | 13 | 41 | 76 | 116 |
| 50 | < 1 | 11 | 37 | 70 | 107 |
| 55 | < 1 | 9 | 32 | 62 | 97 |
| 60 | < 1 | 6 | 27 | 54 | 86 |
| 65 | < 1 | 2 | 21 | 46 | 75 |
| 70 | < 1 | < 1 | 16 | 39 | 64 |
| 75 | < 1 | < 1 | 11 | 32 | 55 |
| 80 | < 1 | < 1 | 8 | 25 | 46 |
| 85 | < 1 | < 1 | 5 | 20 | 38 |
| 90 | < 1 | < 1 | < 1 | 15 | 31 |
Decline Sit Up Overview
The Decline Sit Up is an advanced core exercise that targets the abdominal muscles by performing sit-ups on a decline bench, increasing resistance and intensity.
Muscles Worked
Equipment Needed
Decline Bench
How To Perform the Decline Sit Up
- Adjust the decline bench to a desired angle and secure your feet under the foot pads.
- Lie back with your knees bent and feet secured, ensuring your lower back is in contact with the bench.
- Place your hands behind your head or cross them over your chest.
- Engage your core and exhale as you lift your upper body towards your knees, maintaining a controlled motion.
- Pause briefly at the top, squeezing your abdominal muscles.
- Inhale as you slowly lower your upper body back to the starting position.
- Repeat for the desired number of repetitions.
Want to perfect your form? Check out our detailed guide on Decline Sit Up for proper technique and tips.
Pro Tips for Decline Sit Up
- Keep your movements slow and controlled to maximize muscle engagement.
- Avoid pulling on your neck with your hands; use your core to lift your body.
- Maintain a neutral spine to prevent lower back strain.
- Start with a lesser decline angle if you are new to decline sit-ups and increase as you become more comfortable.