Decline Sit-Up

Muscles worked

Setup

1. Adjust the decline bench to a 30-45 degree angle based on your experience level.
2. Sit on the bench and secure your ankles firmly under the padded foot rollers.
3. Place your hands lightly behind your ears or cross them over your chest to avoid pulling on your neck.
4. Engage your core and sit tall to establish the starting position.

How to do it

1. Inhale as you slowly lower your torso toward the bench in a controlled manner, stopping just before your shoulder blades touch the pad.
2. Exhale and contract your abdominals to curl your torso back up toward your knees, focusing on spinal flexion.
3. Maintain a steady 2-1-2 tempo: two seconds down, a brief pause at the bottom, and two seconds to return to the top.
4. Stop the ascent just before your torso is completely vertical to keep constant tension on the abs.

Form checklist

• Keep your chin tucked slightly toward your chest to maintain a neutral cervical spine.
• Focus on 'curling' your spine one vertebra at a time rather than lifting with a flat, rigid back.
• Ensure your lower back stays pressed toward the bench during the initial phase of the lift.
• Avoid using momentum or swinging your arms to pull yourself up.

Pro tips

• To minimize hip flexor dominance, focus on pushing your lower back into the bench as you initiate the upward 'curl'.
• Visualize your ribcage moving toward your pelvis to maximize the contraction of the rectus abdominis.
• Pause for one second at the bottom of the movement (the most difficult point) to eliminate the stretch reflex.

Make it harder

• Hold a weight plate or dumbbell against your chest or extended overhead to increase the lever arm.
• Incorporate a torso twist at the top of each repetition to increase oblique activation.

Frequently asked

What muscles does the decline sit-up work?

The decline sit-up primarily targets the abs and obliques, and also works the hip flexors and quadriceps as secondary muscles.

What equipment do you need for the decline sit-up?

The decline sit-up requires no equipment — just your body weight.

Is the decline sit-up good for beginners?

The decline sit-up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals