Decline Sit-Up
Intense core workout! Decline Sit-Ups target your abs for a stronger, sculpted midsection.
The Decline Sit-Up is a compound exercise that mainly works the core. You'll need: decline bench.
Required Equipment
Decline Sit-Up Muscles Worked
Primary
Abdominals (rectus abdominis)
Secondary
Hip Flexor (iliopsoas)
Decline Sit-Up Variations and Alternatives
How to do the Decline Sit-Up
Set up a decline bench at an appropriate angle. The steeper the angle, the more challenging the exercise will be.
Sit down on the bench and secure your feet under the pads.
Lie back so that your torso is negative to the horizontal plane. Place your hands on the back of your head or across your chest; don't interlock your fingers.
Engage your core by pulling your belly button toward your spine, and keep your back straight.
Exhale and lift your upper body toward your knees, contracting your abs as you rise.
Rise into a full sit-up position or as high as you feel comfortable while keeping tension on your abs. Avoid using momentum to pull yourself up.
Inhale and slowly lower your torso back to the starting position.
Repeat for the desired number of repetitions.
Make sure to perform the movement in a controlled manner throughout the exercise.
For added resistance, you can hold a weight plate against your chest or use a medicine ball during the sit-ups.
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Decline Sit-Up FAQs
What muscles does the Decline Sit-Up work?
The Decline Sit-Up mainly works the core. The main muscles are the rectus abdominis.
What equipment do you need for the Decline Sit-Up?
Decline bench.
Is the Decline Sit-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Decline Sit-Up variations and alternatives?
Similar exercises include the Ab Mat Sit-Up, Band Decline Sit-Up, Cable Decline Crunch and Decline Reverse Crunch.
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