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Medicine Ball Decline Sit Up with Toss

Intermediate

A dynamic decline sit-up using a medicine ball, focusing on explosive core flexion to toss the ball forward, developing abdominal strength and power.

About Exercise

Equipment

Medicine Ball, Others

Difficulty

4/5 • Intermediate

Primary Muscle Groups

Abs

Secondary Muscles

Shoulders, Chest, Triceps

Popularity Score

Goals

Power

Hypertrophy

Conditioning

Training Style

Functional Training

Sports Performance

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Medium

Noise Level

Moderate

Muscle Breakdown

View Muscle Map

Abs

10/10

Rectus Abdominis, Transverse Abdominis

Hip Flexors

7/10

Iliopsoas

Shoulders

5/10

Anterior Delts

Chest

4/10

Mid Chest

Triceps

3/10

Programming

Typical Rep Range

8-15 reps

Rest Between Sets

45-90 seconds • Rest longer if performing for maximal power output.

How to Perform

Secure your feet in the decline bench supports, holding the medicine ball tightly at your chest. Lie back until your torso is parallel or slightly below horizontal to start.

Explode upward, initiating the movement by forcefully flexing your core.
At the top of the sit-up, throw the medicine ball forward aggressively towards a partner or wall.
Catch the ball as it returns or retrieve it quickly.
Control the descent slowly, returning to the starting decline position for the next repetition.

Coaching Tips

Form Cues

Throw aggressively.
Engage your abs first.
Control the descent.
Maintain core tension.

Breathing

Exhale sharply during the upward sit-up and toss phase; inhale as you slowly lower your torso back to the bench.

Tempo

1-0-1

Range of Motion

Start fully reclined with shoulders nearly touching the bench; end with the chest near the knees at the peak of spinal flexion.

Safety

Safety Notes

Ensure feet are securely locked into the supports throughout the exercise.
Use a medicine ball weight that allows for explosive tossing without compromising form.
Do not perform if you have acute lower back or hip pain.