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Weighted Decline Sit-Up
A weighted variation of the decline sit-up performed holding a weight plate or dumbbell against the chest, targeting the rectus abdominis and hip flexors for increased core strength and hypertrophy.
About Exercise
Equipment
Decline Bench, Plates, Dumbbells, Medicine Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs
Secondary Muscles
Obliques
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Hip Flexors
7/10Iliopsoas
Obliques
5/10External Obliques, Internal Obliques
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Rest longer between heavy sets to allow core recovery.
How to Perform
Adjust the decline bench to 30-45 degrees. Lie back with feet secured under the pads, holding a weight plate or dumbbell securely against your chest.
- Brace your core and hold the weight tight to your body.
- Contract your abs to curl your torso upward toward your knees.
- Lift until your torso is upright, keeping the weight stable.
- Pause briefly at the top to maximize contraction.
- Lower your torso back down in a controlled manner, resisting gravity.
Coaching Tips
Form Cues
- Keep weight glued to chest
- Control the descent
- Ribs down
- Chin tucked
- Initiate with abs
Breathing
Exhale forcefully as you curl up, inhale deeply as you lower back down.
Tempo
3-1-1
Range of Motion
Lower until your back touches the bench; raise until your torso is approximately perpendicular to the floor.
Safety
Safety Notes
- Start with a light weight to ensure form
- Avoid if you have acute lower back pain
- Ensure feet are securely locked in pads
Spotting
Stand to the side; assist by pushing gently on the upper back if the athlete fails mid-rep.
Common Mistakes
- Using momentum to swing up
- Moving weight away from chest
- Arching lower back excessively
- Pulling with hip flexors only
When to Avoid
- lower back injuries
- herniated discs
- hip flexor strains
Flexibility Needed
- thoracic mobility
- hip extension
Build Up First
- master bodyweight decline sit-up
- strong core bracing
Also known as
Plate Decline Sit-Up, Dumbbell Decline Sit-Up, Weighted Abdominal Crunch, Weighted Decline Crunch
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