Decline Sit Up: Muscles Worked, How To Do and Tips
The Decline Sit-Up is a variation of the traditional sit-up exercise performed on a decline bench.
The declined angle increases the resistance placed on your abdominal muscles compared to a standard sit-up. This leads to greater muscle activation and a more challenging workout.
This will strengthen your rectus abdominis (the “six-pack” muscle) and engage your obliques and transverse abdominis.
Muscles Worked
Primary: Rectus abdominis (the “six-pack” muscles)
Secondary: Hip flexors (iliopsoas, rectus femoris), Obliques (internal and external) and Transverse abdominis (deep core muscle)
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How To Do Decline Sit Up
- Position yourself on the decline bench and hook your feet securely under the padded support. Ensure your legs are comfortably bent.
- Sit upright with your torso perpendicular to the bench. Engage your core muscles and maintain a neutral spine.
- Slowly lower your torso back towards the bench. As you descend, inhale and focus on maintaining tension in your abdominal muscles.
- Briefly pause when your torso is nearly parallel to the bench.
- Exhale as you contract your abdominal muscles and raise your torso back to the starting position.
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Tips and Techniques
Hand position
- Behind lower back: Easiest variation, good for beginners or focusing on form.
- Crossed on chest: Moderate difficulty, increases engagement of the rectus abdominis.
- Interlocked behind head: Most challenging, requires additional core strength. Avoid pulling on your head.
Foot position
Ensure your feet are firmly secured to prevent slipping and provide stability.
Body position
Keep your knees slightly bent to reduce stress on the lower back.
Range of motion
Aim for a full range of motion, lowering until your torso is nearly parallel to the bench and raising to a fully upright position.
Bench angle
A steeper decline increases the intensity and difficulty of the exercise.
Variations
1. Floor Sit-Up
Perform this exercise on a mat with knees bent and feet flat on the floor. It is a less intense option for beginners or those with lower back concerns.
2. Twisting Sit-Up
At the top of the sit-up movement, rotate your torso to touch one elbow to the opposite knee. Alternate sides with each repetition. This variation targets the obliques.
3. Weighted Decline Sit-Up
Hold a weight plate or medicine ball against your chest to increase resistance and challenge your core strength.
