Decline Sit-Up

Technique

The decline sit-up is a full sit-up performed on a decline bench with the feet hooked under the pads and the head lower than the hips. The angle increases the range of motion and the resistance compared with a floor sit-up, making it a strong progression for the abdominals and hip flexors.

Steps

1. Hook your feet under the pads of a decline bench and lie back with your knees bent
2. Cross your arms over your chest or lightly touch your temples
3. Curl your chest toward your knees, rounding the spine one segment at a time, until your torso is upright
4. Lower slowly back down under control until your upper back nearly touches the bench

Common mistakes

• Pulling on the head with the hands
• Dropping back down quickly instead of controlling the lowering phase

Variations

• Weighted decline sit-up holding a plate
• Decline crunch with a shorter range of motion

FAQ