Video Coming Soon
We're working on adding video demonstrations for this exercise.
Decline Overhead Weighted Sit-Up
An advanced core exercise on a decline bench while holding weight overhead, targeting rectus abdominis and obliques to build strength and hypertrophy; increases tension through greater range of motion.
About Exercise
Equipment
Decline Bench, Dumbbells, Plates, Medicine Ball
Difficulty
4/5 • Advanced
Primary Muscle Groups
Abs
Secondary Muscles
Shoulders
Popularity Score
6
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, Transverse Abdominis
Obliques
7/10External Obliques, Internal Obliques
Hip Flexors
6/10Iliopsoas
Shoulders
4/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Secure feet under padded bar on decline bench, lie back with knees bent, hold weight with both hands extended overhead aligned with shoulders.
- Engage core and curl torso up toward knees, keeping arms extended overhead.
- Continue until torso is near vertical, pausing briefly at top to squeeze abs.
- Slowly lower torso back to bench in controlled manner.
- Keep back flat or slightly rounded against bench at bottom.
- Maintain core tension throughout descent.
- Repeat for desired reps without full rest at bottom.
Coaching Tips
Form Cues
- Keep arms straight overhead
- Tuck chin to chest
- Drive through core, not hips
- Maintain neutral spine
- Squeeze abs at top
Breathing
Exhale as you curl up, inhale as you lower down; brace core before each rep.
Tempo
3-1-2
Range of Motion
From back flat on bench to torso upright with chest near knees, arms extended overhead throughout.
Safety
Safety Notes
- Start with light weight to master form
- Avoid if acute lower back pain
- Reduce decline if hip flexors dominate
- Keep decline under 45 degrees
- Consult professional for neck issues
Spotting
Not typically needed; use lighter weight or safeties on bench if available.
Common Mistakes
- Swinging or jerking torso
- Pulling on neck
- Hyperextending lower back
- Letting arms drop forward
- Using momentum from hips
When to Avoid
- Acute lower back strain
- Shoulder impingement
- Neck injuries
Flexibility Needed
- Adequate hip flexion
- Shoulder overhead mobility
Build Up First
- Master basic sit-up
- Core bracing technique
- Hip hinge control
Also known as
Overhead Decline Weighted Sit-Up, Weighted Decline Overhead Sit-Up, Decline Sit-Up with Overhead Weight
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Decline Sit-Up
Decline Bench
Abs
Medicine Ball Overhead Sit-Up
Medicine Ball
Abs
Dumbbell Decline Sit-Up with Twist
Dumbbells, Decline Bench
Abs
Medicine Ball Decline Sit-Up with Toss
Medicine Ball, Decline Bench
Abs
Weighted Leg Raise
Dumbbells, Medicine Ball
Abs
Dumbbell Overhead Side Bend
Dumbbells
Obliques
Weighted Hollow Hold
Dumbbells, Plates
Abs
Dumbbell Single-Arm Overhead March
Dumbbells
Obliques
Weighted Hanging Knee Raise
Pull-up Bar, Dumbbells
Abs
Dumbbell Overhead Squat
Dumbbells
Quads, Abs
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
