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Plate Decline Sit-Up with Twist
Decline bench sit-up holding a weight plate with torso rotation targets rectus abdominis and obliques to build core strength and rotational power; scale by adjusting angle or weight.
About Exercise
Equipment
Plates, Decline Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Hip Flexors, Lower Back
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
9/10External Obliques, Internal Obliques
Hip Flexors
5/10Iliopsoas
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-90 seconds
How to Perform
Secure feet on decline bench, lie back with neutral spine, hold a weight plate at chest with both hands.
- Engage core and exhale as you lift torso off bench.
- Twist torso to bring the plate toward the opposite hip at the upright position.
- Squeeze abs and obliques at top.
- Inhale and lower torso slowly with control.
- Alternate twist direction for next rep.
Coaching Tips
Form Cues
- Lead with chest
- Keep hips stable
- Tuck chin to chest
- Engage core fully
Breathing
Exhale during lift and twist; inhale on descent. Brace core throughout.
Tempo
3-1-2
Range of Motion
Torso from flat on bench to upright; twist until the plate nears opposite knee without hips moving.
Safety
Safety Notes
- Avoid if acute back or neck pain
- Start with shallow angle
- Choose light weight to maintain form
- Secure feet firmly
Spotting
Not typically needed; use bench safeties if available for heavy weights.
Common Mistakes
- Using momentum to lift
- Pulling on neck
- Arching lower back
- Twisting with hips instead of torso
When to Avoid
- Acute lower back pain
- Neck strain
- Recent abdominal surgery
Flexibility Needed
- Adequate hip flexor flexibility
- Thoracic rotation mobility
Build Up First
- Master basic sit-up
- Core bracing competency
Also known as
Weighted Decline Russian Twist Plate, Decline Ab Twist with Plate, Plate Twisting Decline Sit-Up
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