Decline Sit-Up: How-to, Tips & More
The Decline Sit-Up is a intermediate compound exercise for your abs. You do it with bodyweight. It is a good fit when your goal is muscle growth.
Besides the abs, it also works your hip flexors, so it fits well in a session that trains those muscles together.
Muscles worked
Abs
Primary
Hip flexors
Secondary
How to do the Decline Sit-Up
- Lie on a decline bench with your feet locked in.
- Cross your arms on your chest.
- Sit up until your chest is close to your thighs.
- Lower slowly.
Decline Sit-Up tips
- Curl up one vertebra at a time instead of jerking up.
Sets and reps
Most lifters do well with 10 to 25 reps per set, and 10 to 25 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Bodyweight
Type
Compound
Decline Sit-Up alternatives
More abs exercises
Ab Wheel Rollout
Ab wheel
Band Kneeling Crunch
Resistance band
Barbell Rollout
Barbell
Bicycle Crunch
Bodyweight
Bird Dog
Bodyweight
Cobra Stretch
Bodyweight
Frequently asked questions
What muscles does the Decline Sit-Up work?
The Decline Sit-Up mainly works your abs, with help from your hip flexors.
How many sets and reps should I do?
A good starting point is 10 to 25 reps per set, and many lifters get the best results between 10 to 25 reps. Use a weight that leaves one or two reps in reserve.
Is the Decline Sit-Up good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Decline Sit-Up?
You need bodyweight.
Add Decline Sit-Up to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon