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Decline Sit Up Video Guide

Average: 3.8 (22 votes)
3.8 5 22

Exercise Profile

  • None
  • Strength
  • Bodyweight
  • Isolation
  • Pull
  • Beginner

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Abs Exercises Diagram

Exercise Instructions

  1. Set the decline bench to an angle of between 30 and 45 degrees (the more than angle, the harder the situps will be).
  2. Sit on the bench with your legs resting through the pads.
  3. Cross your arms across your chest and lean back until your back almost touches the bench.
  4. Raise yourself back up until your upper body is vertical, then lower again.

​Sit Up Tips:

  1. Don't go tot far down or up. Your back should never touch the bench and you only need to pull up until your upper body is vertical.
  2. You can add a twist to work your obliques harder if you like.
  3. Hold a weight plate or dumbbell in your arms for added resistance and intensity. 
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Comments (10)

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Raja kar
Posted Wed, 08/08/2012 - 07:22

nice

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Mandy
Posted Sat, 08/25/2012 - 13:01

My gym doesn't have the decline bench. How else could i do this exercise?

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Hector
Posted Mon, 10/21/2013 - 01:50

Your gym should have a decline bench press, take off the bar and you should be able to get on and work your abs. Good luck!

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sarwan
Posted Sun, 11/18/2012 - 20:35

I will try after i told u and my all frnd.
Yes and no
i am begneer for exercise plz advise me good tips

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sarwan
Posted Sun, 11/18/2012 - 20:36

Send good advise

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sarwan
Posted Sun, 01/20/2013 - 11:18

Send good advice

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clark dominic
Posted Sun, 05/12/2013 - 00:21

his back is touching the bench, different from what the tip says. :)

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neat
Posted Tue, 07/09/2013 - 03:15

These are really hard. If you're overweight or just starting out try for 4 x 10 with a short break between sets.

To figure out how far back to lean start by leaning backwards until you can feel your ab muscles strain to hold you up. Go slightly past this point until you feel them stress out. This is as far down as you need to go.

Work your way up to 2 x 20 reps with a 30 sec rest in between.

Increase the intensity by going back further and then holding for one sec on the way down on every 2nd rep.

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Hector
Posted Mon, 10/21/2013 - 02:03

Thumbs up, But if you are able to get 4 sets of 10 in you are good enough to try adding a little weight and lowering your reps in an effort to try and actually strengthen your core, which will in turn increase the amount of copyrighted reps you will be able to do in the long run. Also the larger your muscles get the more calories you burn thus giving you those visible abs much quicker. And! If your one of those who say "I don't want to get big, just toned", ask around and see how many bigger folks just accidentally got big. LOL
Good luck everyone.

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Gina
Posted Mon, 09/22/2014 - 13:01

Hello. I am a female who has a very hard time losing in my stomach area, I have been working on my abs for over 4 months, I can see the muscle when I suck in my stomach so i know there is some progress but it is not what I am lookin for. I have went from a flabby fat stomach to a hard fat stomach. My stomach seems to be getting hard almost like a pregnant woman, and I know for a fact that I am not pregnant. What can I do? Please help.

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