Decline Sit-Up

A high-intensity variation of the sit-up. The decline position forces the core to work through a larger range of motion and fight greater resistance.

Exercise Details

Level
Intermediate
Body Area
core
Type
core
Required Equipment
Ab Bench
Ab Bench
Target Muscle Groups
Primary
Abs
Secondary
Quads

Setup

Secure your feet in a decline bench. Lie back with hands behind your ears or crossed over your chest. Engage your core before starting.

Instructions

1. Flex your spine to lift your torso toward your knees.
2. Exhale forcefully at the top of the contraction.
3. Inhale as you lower back down slowly.
4. Stop just before your back touches the bench to maintain tension.
5. Focus on the abs.

Common Mistakes

1. Pulling on the neck.
2. Using hip flexors instead of abs.
3. Partial range of motion.

Alternative Exercises

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A resistance-based abdominal exercise designed to build muscle thickness. Adding weight forces the rectus abdominis to work harder against gravity for maximum hypertrophy.
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