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Decline Sit-Up

A sit-up performed on a decline bench, increasing the range of motion and resistance compared to a floor sit-up.

Setup

Secure your feet in the decline bench's footpads. Lie back with your head lower than your hips.

Movement

Curl your torso up toward your knees. Lead with your chest, rounding your spine through the movement. Sit up to a controlled, upright position. Avoid using momentum or yanking yourself up — control the lift.

Return

Lower with control. Return to the starting position slowly, feeling the stretch at the bottom.

Common Mistake to Avoid

Using momentum to fling the torso up. A controlled curl is significantly more effective than a fast, jerky sit-up.

Equipment Decline bench
Primary Muscles Abs (rectus abdominis)
Secondary Muscles Hip flexors

Why it matters

The decline angle increases the range of motion at the bottom of the sit-up and adds resistance from the incline itself, making it more challenging than a standard floor sit-up. It's a useful progression once basic crunches and sit-ups become too easy to provide a meaningful stimulus.

How to do it

  1. Secure your feet in the decline bench's footpads. Lie back with your head lower than your hips.
  2. Curl your torso up toward your knees. Lead with your chest, rounding your spine through the movement.
  3. Sit up to a controlled, upright position. Avoid using momentum or yanking yourself up — control the lift.
  4. Lower with control. Return to the starting position slowly, feeling the stretch at the bottom.

Common mistakes

  • Using momentum to fling the torso up. A controlled curl is significantly more effective than a fast, jerky sit-up.
  • Using too steep a decline before building adequate strength. Start with a moderate decline angle and progress to steeper angles as strength improves.
  • Pulling on the neck with the hands. Same principle as a standard crunch — hands should support lightly, not pull.
  • Doing high volume before the movement pattern is solid. Build up gradually rather than maxing out reps on an unfamiliar, more demanding variation.

Sets & reps by level

Beginner

3 sets of 10–12 reps at a moderate decline angle.

Intermediate

3–4 sets of 12–15 reps.

Advanced

4 sets of 15–20 reps, or hold a weight plate across the chest for added resistance.

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