Sit-Up - Overhead (Legs On Bench)

Hook your legs over a bench. Sit up while reaching your hands to the ceiling. This isolates the upper abs and prevents using your legs for help.

Quick facts

Primary and secondary muscle groups targeted by this movement.

abs

front shoulders

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 flat bench and lie down on your back with your legs extended and resting on the bench.
- Ensure your feet are secured, either by placing them under a pad or having a partner hold them.
Step 2Position Your Arms
- Extend your arms straight overhead, keeping them aligned with your shoulders.
- Engage your core and ensure your back is flat against the bench.
Step 3Engage Your Core
- Take a deep breath and tighten your abdominal muscles.
- Focus on keeping your lower back pressed into the bench throughout the movement.
Step 4Perform the Sit-Up
- Exhale as you lift your upper body towards your knees, using your core muscles.
- Keep your arms extended overhead as you rise, avoiding any swinging motion.
Step 5Reach the Top
- Continue to lift until your torso is at a 45-degree angle or higher.
- Hold for a moment at the top of the movement, ensuring your core remains engaged.
Step 6Lower Your Body
- Inhale as you slowly lower your upper body back to the starting position.
- Maintain control and avoid letting your back arch off the bench.
Step 7Repeat
- Repeat the sit-up for the desired number of repetitions, focusing on form and control with each rep.
Step 8Finish the Exercise
- After completing your reps, carefully slide your legs off the bench and sit up.
- Take a moment to stretch your core muscles and relax.