Decline Sit-Up
Core
Bodyweight & Reps
Bodyweight
Decline sit-ups increase the difficulty of traditional sit-ups by working against gravity on an angled bench. They primarily target the rectus abdominis with increased resistance throughout the range of motion.
How to Do Decline Sit-Up
- Hook your feet under the pads of a decline bench and lie back with arms crossed over your chest
- Curl your torso up by rounding your upper back first — lead with the chest, not the head
- Rise until your torso is roughly vertical, squeezing the abs at the top
- Lower yourself with a slow 3-second negative — don't just fall back to the bench
Form Cues
- Hook your feet under the pads of a decline bench and lie back with arms crossed over your chest
- Curl your torso up by rounding your upper back first — lead with the chest, not the head
- Rise until your torso is roughly vertical, squeezing the abs at the top
- Lower yourself with a slow 3-second negative — don't just fall back to the bench
Common Mistakes to Avoid
- Using momentum to swing up instead of controlled abdominal contraction
- Pulling on the neck with your hands — keep hands across your chest or at your temples
- Using too steep a decline before you're strong enough, which primarily loads the hip flexors
Muscles Worked
Primary
Rectus Abdominis
Hip Flexors (Iliopsoas)
Secondary
Obliques
Transverse Abdominis
Recommended Sets and Reps
Strength
4-5 sets
5-8 reps
2-3 min rest
Hypertrophy
3-4 sets
8-15 reps
60-90s rest
Endurance
2-3 sets
15-25 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the decline sit-up work?
Decline sit-ups primarily target the rectus abdominis and hip flexors, with secondary engagement from the obliques and transverse abdominis. The decline angle increases resistance compared to flat sit-ups.
How many decline sit-ups should I be able to do?
Beginners should aim for 8-12 reps, intermediates 15-20 reps, and advanced athletes 20+ reps or hold a weight plate against the chest for added resistance.
Decline sit-ups vs cable crunches — which is better?
Cable crunches allow precise weight selection and constant tension, while decline sit-ups use body weight and gravity. Cable crunches are better for progressive overload; decline sit-ups are better when no cable machine is available.
Watch Form Guide on YouTube
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