Decline Sit-Up
Decline sit-up on a bench that targets rectus abdominis and hip flexors to build core strength and stability; increases resistance over flat sit-ups for better abdominal development.
About Exercise
Equipment
Decline Bench
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Abs
Secondary Muscles
Obliques, Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis
Hip Flexors
7/10Iliopsoas
Obliques
5/10External Obliques, Internal Obliques
Abs
4/10Transverse Abdominis
Programming
Typical Rep Range
10-25 reps
Rest Between Sets
30-60 seconds
How to Perform
Adjust decline bench to 30-45 degrees. Lie back with knees bent, feet hooked under pads, hands across chest.
- Brace core and exhale as you curl torso upward.
- Lift until shoulders align over hips.
- Pause briefly at top to contract abs.
- Inhale and lower torso in controlled manner.
- Keep back from arching excessively.
Coaching Tips
Form Cues
- Curl spine using abs
- Keep chin tucked
- Avoid neck pull
- Control descent
- Engage core fully
Breathing
Exhale during ascent, inhale on descent; brace core to stabilize spine.
Tempo
2-1-2
Range of Motion
Lower until back touches bench; raise until torso upright with shoulders over hips.
Safety
Safety Notes
- Avoid if acute lower back pain or hernias
- Consult provider for pre-existing conditions
- Prioritize form over reps
Spotting
Not typically required; bench pads secure feet safely.
Common Mistakes
- Using momentum to swing up
- Pulling on neck
- Dominating with hip flexors
- Excessive lower back arch
When to Avoid
- lower back issues
- abdominal hernias
- hip flexor strains
Flexibility Needed
- adequate hip flexion
- thoracic mobility
Build Up First
- master flat sit-up
- core bracing competency
Also known as
Decline Ab Sit-Up, Weighted Decline Situp
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