Dumbbell Sit Up To Press

Muscles worked

Setup

1. Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Hold a single dumbbell horizontally with both hands at chest level.
3. Engage your core and press your lower back firmly into the floor to eliminate any arch.

How to do it

1. Exhale as you perform a sit-up, peeling your spine off the floor one vertebra at a time while keeping the dumbbell close to your chest.
2. Once your torso is fully upright and perpendicular to the floor, immediately press the dumbbell vertically overhead until your arms are fully extended.
3. Inhale as you lower the weight back to your chest and slowly roll your spine back down to the starting position with control.
4. Maintain a steady tempo, focusing on a 2-second ascent and a 3-second descent.

Form checklist

• Keep your feet glued to the floor throughout the entire movement; do not let them lift.
• Maintain a tall, straight spine at the top of the movement before initiating the press.
• Avoid using momentum or swinging the dumbbell to pull yourself up.
• Ensure the dumbbell ends directly over your shoulders, not out in front of your face.

Pro tips

• Focus on the 'hollow body' position during the descent to maximize time under tension for the deep core muscles.
• At the peak of the press, imagine pushing your head through your arms to ensure full shoulder mobility and trap engagement.

Make it harder

• Perform the movement with straight legs to reduce hip flexor assistance and increase the demand on the lower abs.
• Hold a dumbbell in each hand to increase the total load and require more stability from the obliques.

Frequently asked

What muscles does the dumbbell sit up to press work?

The dumbbell sit up to press primarily targets the abs, deltoids, and obliques, and also works the serratus anterior as secondary muscles.

What equipment do you need for the dumbbell sit up to press?

The dumbbell sit up to press uses dumbbell.

Is the dumbbell sit up to press good for beginners?

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

Related exercises

• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• Alternate Knee Raise Side ReachBeginner · abs, deltoids, and obliques
• Alternate Leg Lift Tap Arms CircleIntermediate · abs, deltoids, obliques, and pectorals
• Alternate Single Leg Raise PlankIntermediate · abs, deltoids, hamstrings, and obliques