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Last updated February 2, 2026
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Sit-Up With Arms On Chest
Cross your arms over your chest. Sit up all the way until your elbows touch your knees. Crossing arms prevents you from using them to generate momentum.
Quick facts
- Difficulty
- Easy
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
abs
Secondary
hip flexors
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Lie down on your back on a flat surface, such as a mat.
- Bend your knees and place your feet flat on the ground, hip-width apart.
- Step 2Position Your Arms
- Cross your arms over your chest, with your hands resting on your shoulders.
- Ensure your elbows are pointing out to the sides.
- Step 3Engage Your Core
- Tighten your abdominal muscles to prepare for the movement.
- Keep your lower back pressed against the ground.
- Step 4Lift Your Upper Body
- Using your core, lift your upper body off the ground by curling your torso towards your knees.
- Exhale as you lift, and avoid pulling on your neck with your hands.
- Step 5Reach the Top
- Continue lifting until your upper body is at a 45-degree angle to the ground.
- Hold for a moment at the top of the movement.
- Step 6Lower Your Body
- Slowly lower your upper body back down to the starting position.
- Inhale as you lower, maintaining control throughout the movement.
- Step 7Repeat
- Repeat the sit-up for the desired number of repetitions, maintaining proper form with each rep.