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Abs
Decline Sit-Up
A decline-bench trunk-flexion exercise for the rectus abdominis, with hip flexors contributing as the torso rises.
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Target
Abs
Category
Upper body · Strength
Difficulty
Intermediate
Sets
3
Reps
10-15
Execution
How to perform
1. Use a modest decline and secure your feet under the bench pads.
2. Cross your arms over your chest and brace your abdomen; do not pull on your neck.
3. Curl your torso upward under control, stopping before you lose abdominal tension.
4. Lower slowly without dropping backward or excessively arching your lower back; reduce the incline if needed.
Suggested rest: 60-90 seconds between sets.
Technique
Key form tips
- 1Use a modest decline and secure your feet under the bench pads
- 2Cross your arms over your chest and brace your abdomen; do not pull on your neck
- 3Keep each repetition controlled and maintain tension through Abs.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Abs to force extra repetitions.