Decline Weighted Sit Up

DMOOSE

Decline Weighted Sit Up

Exercise Description

Main Target Muscles

Core

Secondary Target Muscles

Quads (thighs), pelvis and spine

Workout Type

Strength

Gym Gear

Dumbbell/weight plate

Fitness Level

Intermediate

Compound/Isolated 

Compound 

Power Move 

Push

Decline Weighted Sit Up Overview

A decline situp bench positions your upper body so that it’s lower than your hips and thighs. This position Makes your body work harder because you have to pull your body up against gravity.

Decline sit ups are very effective for building your core, thighs and pelvis muscles. They improve spinal flexion, core strength, prevent injury, and help to stabilise your body. 

How to Do it

  1. Sit on the bench with bent knees with your feet under the padded foot bar.
  2. Hold a dumbbell or a weight plate, across your chest or above your head.
  3. Lift your upper body (torso)to bring your chest close to your thighs.
  4. Stop here a few seconds, then return to the starting position.

Tips on Decline Weighted Situp

  1. Adding weights can target your core harder 
  2. Keeping the back straight and not rounding it as you come towards the knees is the real trick in this exercise 

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