Core · Isolation

Decline Sit-Up

A sit-up on a decline bench that increases the load on the abs.

MAIN MUSCLE
Abs
ALSO WORKS
Hip flexors, Obliques
EQUIPMENT
Bench
LEVEL
Intermediate
REPS
10-15
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Lock your feet under the pads of a decline bench and lie back.

  2. Cross the arms on the chest or hold a plate.

  3. Curl the torso up until it is upright.

  4. Lower back down slowly with control.

COMMON MISTAKES

  • Pulling on the neck; keep hands light and the chin slightly tucked.
  • Using hip flexors and momentum; curl the spine and move slowly.

TIPS

  • Exhale fully as you curl up to feel the abs contract harder.

QUESTIONS

Which muscles does Decline Sit-Up work?

The main muscle is Abs. It also works Hip flexors, Obliques.

How many reps should I do?

FORGE suggests 10-15 reps for Decline Sit-Up. The app adjusts sets and reps to your goal and level.

What can I do instead of Decline Sit-Up?

These train the same muscles: Cable Crunch, Crunch, Machine Crunch.