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Exercise 3670 · REF EZeDVzO

Weighted Decline Sit-Up exercise animation

Weighted Decline Sit-Up

Category
Waist
Equipment
Weighted
Target
Abs

Doing sit-ups on a decline bench with added weight combines two ways of increasing difficulty at once — the decline angle extends the range of motion, and the external load adds resistance on top of that. It's a more advanced ab exercise that assumes solid sit-up form is already in place before adding either variable. Keep the weight controlled and close to the body rather than letting it swing on the way up.

How to Do the Weighted Decline Sit-Up

  1. Lie flat on a decline bench with your feet secured under the foot pads.
  2. Place your hands behind your head or across your chest.
  3. Engage your abs and slowly lift your upper body off the bench, curling forward until your torso is perpendicular to the ground.
  4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Weighted Decline Sit-Up primarily targets the Abs, with Hip Flexors as the primary synergist muscle group, along with the Lower Back.

More Waist Exercises

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More Abs Exercises

Arms Overhead Full Sit-Up (male) Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have weighted? These target the same abs with different equipment.

3/4 Sit-Up 3/4 Sit-Up Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band Alternating V-Up Band · Abs

FAQ

What muscles does the Weighted Decline Sit-Up work?
The Weighted Decline Sit-Up primarily targets the abs, with the hip flexors and lower back assisting.
What equipment do I need for the Weighted Decline Sit-Up?
The Weighted Decline Sit-Up is done with a weighted.
What's a good alternative to the Weighted Decline Sit-Up?
If you don't have access to a weighted, the 3/4 Sit-Up targets the same abs using body weight instead.