Decline Sit-Up

Secure legs on a decline bench. Cross arms over chest. Sit up all the way. Avoid pulling on your head.

Quick facts

Primary and secondary muscle groups targeted by this movement.

abs

hip flexors

What you need and how to position yourself before starting.

benchbody weight

Bilateral

Lying

repsweight

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

Step 1Setup
- Find a decline bench and adjust it to a comfortable angle.
- Lie down on the bench with your feet secured under the foot pads and your back against the bench.
Step 2Position Your Hands
- Cross your arms over your chest or place your hands behind your head.
- Ensure your elbows are wide and not pulling on your neck.
Step 3Engage Your Core
- Before starting the movement, engage your core muscles to stabilize your body.
- Keep your back pressed against the bench throughout the exercise.
Step 4Perform the Sit-Up
- Exhale as you curl your torso up towards your knees, using your abdominal muscles.
- Keep your feet and lower body anchored to the bench.
Step 5Lower Your Body
- Inhale as you slowly lower your torso back down to the starting position.
- Maintain control and avoid letting your back arch excessively.
Step 6Repeat
- Continue to perform the sit-ups for the desired number of repetitions.
- Focus on maintaining proper form with each repetition.
Step 7Finish the Exercise
- After completing your reps, carefully sit up and remove your feet from the foot pads.
- Take a moment to stretch your abdominal muscles and relax.