Weighted Decline Sit-Up
The full sit-up on a decline bench with a plate held on straight arms above the chest, carried overhead as the torso comes up.
How to do it
Setup
On a decline bench, feet hooked under the pads, a plate held in both hands on straight arms above the chest.
Steps
- Curl up to sitting tall, keeping the arms straight and the plate pointing at the ceiling.
- Pause upright with the plate above the head.
- Lower back down slowly, one vertebra at a time.
Common mistakes
Swinging the plate forward to get up: the arms stay vertical; the abs lift the torso. Dropping back to the bench: lower as slowly as you rose. Feet slipping from the pads: hook them before each set.
Breathing
Exhale on the way up, inhale lowering.
