Decline Sit-Up (Weighted)

Perform the sit-up holding a weight plate. Keep the weight close to your chest for safety, or behind head for maximum difficulty.

Quick facts

Primary and secondary muscle groups targeted by this movement.

abs

hip flexors

What you need and how to position yourself before starting.

plateadjustable bench

Bilateral

Lying

repsplus_weight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Find a decline bench and adjust it to your preferred angle.
- Lie down on the bench with your head at the lower end and your feet secured under the foot pads.
Step 2Grab the Weight
- Hold a weight plate or dumbbell against your chest with both hands.
- Ensure your grip is secure and your elbows are bent.
Step 3Position Your Body
- Engage your core and press your lower back into the bench.
- Keep your feet firmly planted and your body stable.
Step 4Initiate the Sit-Up
- Exhale and contract your abdominal muscles to lift your upper body towards your knees.
- Keep your movements controlled and avoid using momentum.
Step 5Reach the Top
- Continue to lift until your torso is upright or at a comfortable angle.
- Pause briefly at the top of the movement to maximize contraction.
Step 6Lower Your Body
- Inhale as you slowly lower your upper body back down to the starting position.
- Maintain control to prevent any sudden drops.
Step 7Repeat
- Perform the desired number of repetitions, ensuring proper form throughout each rep.
- Focus on your breathing and core engagement.
Step 8Finish the Exercise
- After completing your reps, carefully sit up and remove the weight from your chest.
- Take a moment to stabilize yourself before getting off the bench.