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Decline Sit-Up 9s · no sound

Decline Sit-Up

A full-range sit-up on a decline bench, bringing the chest toward the thighs against a steeper gravity angle.

Primary muscle
Abs
Equipment
Bodyweight
Difficulty
Beginner
Movement
Core
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How to do it

  1. Set a decline bench and secure both feet under the padded roller.
  2. Lie back with your knees bent and your arms crossed over your chest.
  3. Tuck your chin lightly toward your chest to protect the neck.
  4. Exhale and curl your torso up until your chest travels toward your thighs.
  5. Pause briefly at the top with the abdominals fully shortened.
  6. Lower yourself back to the bench under control and repeat.

Common mistakes

  • Yanking on the head or neck to start the rep, which strains the cervical spine.
  • Letting the hip flexors pull the torso up first, which leaves the abdominals barely loaded.
  • Dropping back onto the bench at speed, which discards the eccentric and jars the spine.
  • Choosing a steep decline before the movement is controlled, which forces momentum-driven reps.

Muscles worked

Primary
Abs
Secondary
Quads

Same movement, other equipment

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Plans that include the Decline Sit-Up

Cardio & Strength Mix
Cardio & Strength Mix
Days a week
3× a week
Session
~45 min
Level
Beginner
Equipment
Gym

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Good to know

What muscles does the Decline Sit-Up work?
Mainly the abs. It also works the quads.
What equipment do you need for the Decline Sit-Up?
None. It is a bodyweight exercise.
Is the Decline Sit-Up good for beginners?
GymVim rates it beginner.

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