Decline Sit Up

Intermediate

A bodyweight core exercise performed on a decline bench, targeting the rectus abdominis and obliques. This movement enhances trunk flexion strength and abdominal endurance through a controlled range of motion.

About Exercise

Equipment

Decline Bench, Body Weight

Difficulty

3/5 • Intermediate

Primary Muscle Groups

Abs

Secondary Muscles

Hip Flexors, Quads

Popularity Score

Goals

Strength

Hypertrophy

Stability

Training Style

Bodybuilding

Functional Training

Setup Requirements

Requires Rack

Requires Bench

Yes

Requires Spotter

Space Needed

Medium

Noise Level

Low

Muscle Breakdown

View Muscle Map

Abs

10/10

Rectus Abdominis

Obliques

7/10

External Obliques, Internal Obliques

Hip Flexors

5/10

Iliopsoas

Quads

5/10

Rectus Femoris

Programming

Typical Rep Range

10-20 reps

Rest Between Sets

60-90 seconds

How to Perform

Secure your feet firmly under the foot brace of a decline bench. Lie back fully so your torso is declined, crossing your arms over your chest or placing hands near your temples.

Engage your core and initiate the movement by flexing your trunk.
Raise your torso, pulling your ribs toward your pelvis, until your torso is nearly vertical.
Maintain core tension briefly at the top position.
Slowly control the descent, lowering your back down to the bench.
Touch the bench lightly with the back of your shoulders before repeating.

Coaching Tips

Form Cues

Pull belly button down.
Flex the spine hard.
Control the descent.
Initiate with abs.
Shoulders down.

Breathing

Exhale strongly as you sit up (concentric phase) and inhale as you slowly return to the starting position (eccentric phase).

Tempo

2-0-1

Range of Motion

Start with the upper back slightly contacting the bench, and finish when the torso is vertically upright or slightly past vertical flexion.

Safety

Safety Notes

Avoid sudden, jerky movements, especially when lowering.
If you experience lower back pain, reduce the angle of the decline or use a different core exercise.
Ensure feet are securely anchored before starting.