Sit-Up with Arms-On-Chest
Strengthen your core! The Arms-on-Chest Sit-Up targets your abs for a stronger midsection. Follow our guide to perform it with perfect form.
The Sit-Up with Arms-On-Chest is a compound exercise that mainly works the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Sit-Up with Arms-On-Chest Muscles Worked
Primary
Abdominals (rectus abdominis)
Secondary
Hip Flexor (iliopsoas); Obliques
Sit-Up with Arms-On-Chest Variations and Alternatives
How to do the Sit-Up with Arms-On-Chest
Start by lying on your back on a comfortable surface, knees bent, and feet flat on the ground, hip-width apart.
Place your hands across your chest with your arms crossed or place your palms on opposite shoulders.
Engage your abdominal muscles by drawing your belly button in toward your spine.
Slowly lift your upper body off the ground, keeping your back straight and your chin slightly tucked. Imagine you are bringing your ribcage towards your pelvis.
Exhale as you lift your body upwards toward your thighs.
Once your upper body is as close to your thighs as it can comfortably get, pause at the top of the movement.
Inhale and slowly lower yourself back down to the starting position.
Repeat the movement for the desired number of repetitions and sets.
Tips:
Control your movement throughout the exercise to maximize abdominal contraction and prevent momentum from assisting the lift.
Avoid pulling on your neck or swinging your arms to help you sit up.
To avoid strain on the back, do not arch your lower back excessively during the exercise.
Adjust the difficulty by varying the speed of the sit-ups and the number of repetitions and sets.
---
Sit-Up with Arms-On-Chest FAQs
What muscles does the Sit-Up with Arms-On-Chest work?
The Sit-Up with Arms-On-Chest mainly works the core. The main muscles are the rectus abdominis.
What equipment do you need for the Sit-Up with Arms-On-Chest?
None. The Sit-Up with Arms-On-Chest is a bodyweight exercise, so you can do it anywhere.
Is the Sit-Up with Arms-On-Chest a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Sit-Up with Arms-On-Chest variations and alternatives?
Similar exercises include the Three-Quarter Sit-Up, Ab Mat Sit-Up, Arms-Up Full Sit-Up and Assisted Sit-Up.
Training calculators
Work out the numbers behind your training before your next session.