Decline Sit-Up
How to do it
Starting position
- Set the bench to a slight decline. Start shallow at first.
- Hook your feet under the pads and bend your knees.
- Cross your hands over your chest. Do not interlace your fingers behind your neck.
- Exhale and pull your ribs down.
Movement
- Focus on curling your abs up and lift your upper back off the floor first.
- Curl up in sequence all the way to your lower back.
- Stop just before your torso becomes fully upright and squeeze your abs.
- When lowering down, unroll slowly in sequence as well.
Breathing
Exhale as you come up, inhale as you lower.
Cautions
- If you pull your neck with your hands, it places heavy strain on your neck.
- If you bounce up with momentum, your hips work instead of your abs.
- If you have lower back pain, lower the angle or switch to a different ab exercise.
- Because your head is lower than your body, sit up immediately if you feel dizzy.
Exercise info
| Primary muscles |  Abs |
|---|---|
| Secondary muscles | Obliques · Quads |
| Equipment |  Bodyweight Adjustable bench |
| Movement pattern | Core |
| Rep range | 12–20 reps |
36 similar exercises
Representative exercise: Decline Sit-Up
- Half Sit-up
- Quarter Sit-up
- Assisted Sit-Up
- Wide Leg Sit-Up
- Sit-Up with Arms on Chest
- Sit-Up
- Sit Up II
- 3/4 Sit-Up
- Frog Sit-up
- Cross Sit up
- Ab Mat Sit-Up
- Roman Chair Sit-Up
- Straight Leg Sit-Up
- Fast Sit-Up Slow Down
- Pilates Roll-Up
- Seated Frog Half to Full Sit-Up
- Straight Leg Crossed Arms Sit-up
- Medicine Ball Sit up
- Medicine Ball Sit-Up (Wall)
- Incline Twisting Sit-Up
- Quarter Sit-Up with Pillow
- Chair-Assisted Sit-Up
- Decline Cross Sit up
- Sit-Up on Stability Ball
- Ball Sit-Up (on Stability Ball)
- Overhead Sit-Up with Legs on Bench
- Decline Sit-up (VERSION 3)
- Incline Twisting Sit-up (version 2)
- Janda Sit-Up
- Vertical Sit-Up
- Glute Ham Sit-up
- Arms Overhead Full Sit-Up
- Band Decline Sit-Up
- Extra Decline Sit-up
- Weighted Decline Sit-Up
- Dumbbell Overhead Sit-up with Legs on Bench
Related exercises
Lying Toe TapEasierDead BugEasierGlute Ham Sit-upHarderNegative Dragon FlagHarderMachine Lying CrunchSimilar exerciseBarbell RolloutSimilar exerciseBand Kneeling CrunchSimilar exerciseDumbbell Overhead Sit-upSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.