Weighted Decline Sit Up: How-to, Tips & More
The Weighted Decline Sit Up is a intermediate compound exercise for your abs. You do it with dumbbells and decline bench. 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 Weighted Decline Sit Up
- Lie on a decline bench with your feet locked in, holding a dumbbell on your chest.
- Curl your upper body up until your chest is near your thighs.
- Lower slowly.
- Keep the dumbbell tight to your chest.
Weighted Decline Sit Up tips
- Start light. Going heavy turns it into a hip flexor exercise.
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
Dumbbells, Decline bench
Type
Compound
Weighted 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
Cable Crunch
Cable machine
Frequently asked questions
What muscles does the Weighted Decline Sit Up work?
The Weighted 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 Weighted 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 Weighted Decline Sit Up?
You need dumbbells and decline bench.
Add Weighted Decline Sit Up to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon