سيت أب على البنش المنحدر

Decline Sit-Up

In the decline sit-up you anchor your feet and sit up from lying back on a decline bench. The decline makes it harder on the abs than a floor crunch. It suits intermediates, and you can control the difficulty with the bench angle.

Main muscle: Abs · Helping: Obliques · Equipment: Bodyweight

How to do it

1. Hook your feet under the pads; start with a gentle decline if you're new
2. Cross your hands on your chest or hold them by your head without pulling your neck
3. Curl up gradually with your abs braced until your torso nears your thighs
4. Lower slowly; don't drop back onto the bench

Common mistakes

• Pulling on your head and neck with your hands
• Swinging up with momentum and a stiff back
• Dropping fast and hitting the bench

More tips

• Breathe out as you sit up and in as you lower slowly
• Easier: reduce the bench angle. Harder: hold a plate on your chest
• You don't need to come all the way up; stop when your torso nears your thighs

Sets and reps

3 sets of as many clean reps as you can, resting 1–2 minutes. Add reps little by little once you can finish every set with clean form, and log your numbers to track your progress.

Questions

What muscles does the Decline Sit-Up work?

Mainly the abs, with help from the obliques.

Is the Decline Sit-Up a compound or an isolation exercise?

Isolation: it targets the abs through one joint. Do it after your compound lifts to finish the muscle.

What do I need for the Decline Sit-Up?

A decline bench with pads to hook your feet under.

Is it good for beginners?

Yes, your body weight is enough. If it feels hard, start with a few reps and add a little each week.

What can I do instead?

Try the Cable Crunch or the Ab Crunch Machine; they also work the abs.

More exercises for the abs

• Cable Crunch
• Ab Crunch Machine
• Hanging Leg Raise
• Lying Leg Raise
• Bicycle Crunch
• Ab Wheel Rollout

Log this exercise in OSRHQ GYM