Weighted Decline Sit-up

Weighted Decline Sit Up


This exercise involves lying on a decline bench with your feet secured and holding a weight plate or dumbbell on your chest. You then perform a sit-up, engaging your core muscles to lift your upper body towards your knees while keeping the weight held securely. This exercise targets the abdominal muscles and can be adjusted in difficulty by increasing or decreasing the weight held.

Muscle Group

Equipment Required

Weighted Decline Sit-up Instructions

  1. Start by lying on a decline bench with your feet secured at the top and your knees bent at a 90-degree angle.
  2. Hold a weight plate or dumbbell against your chest with both hands.
  3. Engage your core and slowly lift your upper body off the bench, curling your torso towards your knees.
  4. Pause at the top of the movement and squeeze your abs.
  5. Slowly lower your upper body back down to the starting position.
  6. Repeat for the desired number of reps.

Weighted Decline Sit-up Form & Visual

Weighted Decline Sit Up

Weighted Decline Sit-up Benefits

  • Targets the rectus abdominis muscle, which is responsible for creating the “six-pack” appearance
  • Increases core strength and stability
  • Improves overall abdominal endurance
  • Can be easily modified by adjusting the weight or angle of the decline bench
  • Helps to prevent lower back pain by strengthening the core muscles that support the spine

Weighted Decline Sit-up Muscles Worked

  • Rectus Abdominis
  • External Obliques
  • Internal Obliques
  • Transverse Abdominis

Weighted Decline Sit-up Variations & Alternatives

  • Decline Sit-up with Medicine Ball
  • Decline Sit-up with Dumbbell
  • Decline Sit-up with Barbell
  • Decline Sit-up with Resistance Band
  • Decline Sit-up with Cable Machine