Strength Training · Bodybuilding
Decline Sit-Up
The decline sit-up trains your abs and hip flexors as you raise your torso on an angled bench with your feet secured above your hips. The slope makes it harder than a floor sit-up.
- Intermediate
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Secure your feet beneath the bench’s padded supports with your knees bent.
- Lie back on the bench with your head below your hips.
- Cross your arms over your chest.
- Curl your torso toward your thighs until your upper body is nearly upright.
- Lower your torso until your back rests on the bench.
Form cues
- Exhale as you rise.
- Keep a little space under your chin.
- Bring your ribs toward your pelvis.
Common mistakes
- Bouncing off the benchPause briefly at the bottom so momentum does not start the next repetition.
- Dropping backwardTake 2–3 seconds to lower your torso rather than letting gravity pull you down.
- Overarching at the bottomKeep your abdomen tense as your back reaches the pad instead of flaring your ribs upward.
Safety
A steep angle or fatigue can increase lower-back strain if you lose control of your torso. Unsecured foot supports can let you slide down the bench.
- Check that the bench angle is locked and the foot supports hold securely before lying back.
- Start with a shallow decline before progressing to a steeper angle.
- End the set when you can no longer control the lowering phase.
- Return to sitting before releasing your feet to get off the bench.
If you have existing back or neck symptoms, choose a comfortable floor variation or ask a physiotherapist for guidance before using a decline.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Abdominal Bench
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 45 sec
Use an angle that leaves you able to complete about two more clean repetitions at the end of each set.