Video Coming Soon
We're working on adding video demonstrations for this exercise.
Medicine Ball Decline Sit-Up with Toss
An advanced decline sit-up using a medicine ball toss to target rectus abdominis and obliques for core strength and explosive power; improves coordination and upper body involvement.
About Exercise
Equipment
Medicine Ball, Decline Bench
Difficulty
4/5 • Advanced
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Hip Flexors
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Obliques
8/10External Obliques, Internal Obliques
Chest
6/10Mid Chest
Shoulders
6/10Anterior Delts
Hip Flexors
4/10Iliopsoas
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust decline bench to moderate angle, secure feet under padded bar, lie back holding medicine ball at chest with knees bent.
- Engage core and curl torso upward off bench.
- At top of sit-up, explosively toss ball straight up.
- Keep eyes on ball and maintain upright posture.
- Catch ball softly with both hands at chest.
- Control descent by slowly lowering torso back down.
- Repeat for reps while keeping core tight.
Coaching Tips
Form Cues
- Core tight throughout
- Toss from chest power
- Catch softly to absorb impact
- Knees track straight
- No momentum swing
Breathing
Inhale during descent, exhale forcefully during ascent and toss to brace core.
Tempo
2-0-1
Range of Motion
Torso from flat on bench to fully upright with hips extended; full spinal flexion without neck strain.
Safety
Safety Notes
- Avoid if acute lower back pain
- Use moderate ball weight to prevent shoulder strain
- Secure feet firmly to avoid slip
- Stop if neck or spine discomfort occurs
- Consult doctor for core injuries
Spotting
Spotter optional; assist with ball catch if needed, or use lighter ball for safety.
Common Mistakes
- Using momentum to rise
- Releasing ball too forcefully
- Arching lower back on descent
- Incomplete catch leading to drops
- Feet slipping from bench
When to Avoid
- Acute lower back injury
- Shoulder impingement
- Recent abdominal surgery
Flexibility Needed
- Adequate hip flexion
- Shoulder overhead mobility
Build Up First
- Master basic sit-up
- Core stability competency
- Medicine ball handling comfort
Also known as
Decline Med Ball Sit-Up Toss, Medicine Ball Decline Crunch Throw, Weighted Decline Sit-Up Overhead Toss
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Medicine Ball Sit-Up Throw
Medicine Ball
Abs
Medicine Ball Overhead Sit-Up
Medicine Ball
Abs
Medicine Ball Wall Balls
Medicine Ball
Quads
Medicine Ball Slams
Medicine Ball
Abs
Medicine Ball Leg Crunch
Medicine Ball
Abs
Medicine Ball Russian Twist
Medicine Ball
Obliques
Medicine Ball Rainbow Slams
Medicine Ball
Obliques
Dumbbell Decline Sit-Up with Twist
Dumbbells, Decline Bench
Abs
Medicine Ball Push-Up
Medicine Ball
Chest
Decline Sit-Up
Decline Bench
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
