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Plate Decline Overhead Sit-Up
A core exercise performed on a decline bench while holding a plate overhead, targeting the abs and obliques for strength and hypertrophy through an extended range of motion.
About Exercise
Equipment
Decline Bench, Plates
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 a plate 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 Plate Sit-Up, Weighted Decline Overhead Sit-Up, Decline Sit-Up with Plate
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