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All exercises

Weighted decline sit-up

Intermediate

Weighted decline sit-up is a isolation weight plate exercise for the abs, also working the quads and lower back.

What it works

Primary muscle

Abs

Also works

QuadsLower back

Equipment
Weight plate
Movement
Core
Type
Isolation
Logged as
Bodyweight + added weight
Suggested rest
90 seconds

How to do it

  1. 1Lie flat on a decline bench with your feet secured under the foot pads.
  2. 2Place your hands behind your head or across your chest.
  3. 3Engage your abs and slowly lift your upper body off the bench, curling forward until your torso is perpendicular to the ground.
  4. 4Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Decline sit-upBodyweight
  • 3/4 sit-upBodyweight
  • Jackknife sit-upBodyweight
  • Janda sit-upBodyweight
  • Band jack knife sit-upResistance band
  • Otis upWeight plate

Easier variations

  • 3/4 sit-upBodyweight
  • Assisted sit-upMachine
  • Half sit-upBodyweight
  • Prisoner half sit-upBodyweight

Harder variations

  • Janda sit-upBodyweight
Logged today · 90 seconds restWeighted decline sit-up

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