All exercises
Sit-up – decline bench
Sit-up – decline bench increases range of motion and difficulty by putting the torso on a downward angle. Because leverage changes, small form errors feel bigger—move with control, not momentum.
Instructions
Set the bench to a decline position and secure the feet under the pads. Lie back with the torso aligned and hands crossed on the chest or lightly touching the head. Engage the core and lift the upper body until the torso is upright. Lower back slowly and under control to the starting position.
Avoid Common Mistakes
• pulling the head or neck with the hands
• using momentum to sit up
• arching the lower back excessively
• lowering too fast without control
Variations
• with smaller range of motion
• with pause at the top
• slow controlled lowering
• holding a light weight on the chest
• alternating tempo
Type:
strength
Exercise mode:
concentric
Difficulty:
intermediate
Equipment:
decline bench, machine