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Decline Bench Sit Up

An advanced core exercise that targets the abdominal muscles through sit-ups performed on a decline bench, increasing resistance and difficulty compared to flat bench variations.

Exercise Overview

Category

Dynamic Calisthenics

Exercise_Type

Strength

Difficulty_Level

Advanced

Technique

Lie on a decline bench with feet secured and head positioned lower than hips. Perform sit-ups by curling your upper body toward your knees, then return to the starting position with controlled movement.

Starting Position

Lie supine on a decline bench with feet secured, head positioned lower than hips, and hands positioned behind your head or across your chest.

Finishing Position

Return to the starting position lying supine on the decline bench with head positioned lower than hips, maintaining the same hand position throughout.

Form Cues

Keep your core engaged, curl up slowly, control the descent, maintain proper form, breathe rhythmically

Common Mistakes

Using momentum, pulling on neck, incomplete range of motion, arching back, poor breathing

Progression Tips

Add weight, increase repetitions, perform variations, incorporate tempo changes, try different hand positions.

Regression Tips

Use flat bench, perform partial sit-ups, focus on form over repetitions, perform crunches, reduce range of motion.

Safety Notes

Maintain proper form to avoid neck strain. Stop if you experience back pain. Keep your core engaged throughout the movement. Ensure the decline bench is properly secured and stable.