Decline Sit Up
Trains the abdominals. No equipment needed. One of our free programs uses it, across 2 sessions.
Free to use. The app counts your sets, times your rest and remembers every rep.
Technique
How to do the Decline Sit Up
- Begin by lying on a decline bench with your feet secured under the footpads. Position yourself so that your hips are at the edge of the bench.
- Place your hands behind your head with your elbows pointing out to the sides.
- Engage your core and lift your upper body towards your knees until your torso forms a 90 degree angle with your thighs, keeping your back as straight as possible.
- Lower your upper body back to the starting position with control. Repeat the movement for the desired number of repetitions.
Form cues
Getting it right
- Keep your core engaged throughout the exercise to maintain stability and support your lower back.
- Avoid pulling on your neck with your hands; focus on using your abdominal muscles to lift your shoulders.
- Breathe steadily throughout the exercise, exhaling as you lift your shoulders and inhaling as you lower them.
Muscles worked
What Decline Sit Up trains
In the programs
How our programs run the Decline Sit Up
These numbers are counted from the programs themselves, not averaged off the internet.
1of our 50 programs use it
5×25the shape they run most (2 sessions)
1:00typical rest between sets
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Arnold's Basic Training | Shoulders & Arms | 5×25 | Fixed weights |
See it in action
Watch the Decline Sit Up progress week by week
A full run of a program built around it, session by session, in the real app.
Substitutes
Swap Decline Sit Up for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Decline Sit Up for you
Durata times your rest and puts last session's reps in front of you, so you always know the number to beat. That works on any of our 50 free programs, or on a session you put together yourself.