Bodybuilding Wizard

    Subscribe to Updates

    Join our mailing list to receive the latest updates from our team.

    Facebook Twitter Instagram
    Trending
    • 8 practical ways to enrich your meals with protein
    • The Benefits of Incorporating Boxing Into Your Workout Routine
    • Trap Bar Deadlift Vs. Barbell Deadlift — Differences and Similarities
    • Barbell vs. Dumbbell Shoulder Press For Shoulder Development
    • Comparison of squats and leg presses – which exercise to choose and why?
    • Barbell Seal Rows: Build a Thicker Back Faster
    • Meet the air bike – cardio equipment we love to hate
    • 6 Mistakes to Avoid During an Online Workout
    RSS Facebook Twitter LinkedIn YouTube Pinterest Instagram
    Bodybuilding Wizard
    Subscribe
    • Home
    • Training
      • Weight training basics
      • Advanced bodybuilding
      • Workout programs
      • Home weight training programs
      • Cardio workout
      • Bodybuilding glossary
      • Exercise equipment
      • Weight training accessories
      • Weight lifting injuries
    • Exercises
      • Chest exercises
        • Middle chest exercises
        • Upper chest exercises
        • Lower chest exercises
      • Back exercises
        • Middle back (latissimus dorsi)
        • Upper back (trapezius)
        • Lower back (erector spinae)
      • Bicep exercises
      • Tricep exercises
      • Shoulder exercises
        • Front deltoid
        • Side deltoid
        • Rear deltoid
        • Rotator Cuff
      • Neck strengthening exercises
      • Quadricep exercises
      • Hamstring exercises
      • Calf exercises
      • Tibialis anterior exercises
      • Abdominal exercises
        • Upper abdominal exercises
        • Lower abdominal exercise
        • Oblique exercises
      • Core exercises
      • Forearm exercises
      • Glute & Hip exercises
      • Kettlebell exercises
      • Foam rolling & Stretching
      • Explosive (dynamic) lifts
    • Motivation
      • Videos
        • Motivational videos
        • Funny workout videos
      • Pictures
      • Quotes
      • Funny Fitness
      • Transformations
    • Diet
    • Supplements
    • Anatomy
    • FAQ
    • Health
    Login
    Bodybuilding Wizard
    You are at:Home»Exercises»Abdominal exercises»Upper abdominal exercises»Decline Bench Sit-Ups
    Decline Bench Sit-Ups Abdominal Exercise
    Decline Bench Sit-Ups Abdominal Exercise

    Decline Bench Sit-Ups

    0
    By krunoslav on May 18, 2015 Upper abdominal exercises
    Share
    Facebook Twitter Pinterest LinkedIn Email Tumblr WhatsApp

    Decline Bench Sit-Ups Exercise Guide

    Sit-ups and crunches are isolation exercises that target the upper abdomen.

    Difference Between Crunches and Sit-Ups

    Sit-ups and crunches are sometimes used interchangeably, but there are some noticeable differences between these two exercises. Sit-ups are generally a larger movement compared to crunches because you are raising your torso until you reach a semi-seated position. When you perform crunches, you are raising only your head and shoulders to move your ribcage toward your pelvis, without lifting your lower back.

    The crunch exercises involves only the abdominal muscles, while the full sit-up involves both the abdominals and other stabilizing muscles – in the chest, neck and low-back as well as hip flexors and lower-leg muscles (if you hook your feet). Sit-up is therefore less specific than the crunch.

    How To Perform Decline Bench Sit-Ups?

    STARTING POSITION (SETUP): Sit on a bench set at an incline of around 45º with your feet under the rests and your hands touching (but not holding) your head or across your chest. Initially, sit upright on the bench so that your torso is upright and perpendicular to the floor.

    Decline Bench Sit-Ups
    Decline Bench Sit-Ups

    MOVEMENT (ACTION): Lower your torso backward until it is almost parallel to the floor. It is not necessary to lower your torso farther than horizontal to the floor or raise it beyond 90º. Return to the upright position by bending at the waist. In other words, lift your torso in a longer movement than the crunch by contracting your abdominal muscles while trying to shorten the distance between the pelvis and the chest. Raise the torso while slightly rounding the back to better focus on the rectus abdominis.

    Decline Bench Sit-Ups Common Mistakes

    • Too short and/or rapid movements.
    • Keeping the torso rigid throughout the movement, which uses the hip flexors more than the abdominal muscles (raise the torso by rounding the back).
    • Avoid jerking or accelerating through any part of the movement.

    Muscles Engaged in Decline Bench Sit-Ups

    • Main muscles: rectus abdominis
    • Secondary muscles: external and internal obliques, psoas, quadriceps (front), transverse
      abdominal, (pyramidal)
    • Antagonists: spinal erectors, longissimus dorsi and other muscles along the spinal column, lower
      back muscles, gluteus maximus

    Do It Harder

    As you gain strength, you can:

    • increase the number of reps
    • tilt the bench at a steeper angle
    • hold a small weight plate on your chest

    Exercise Variations

    1. The Classic Sit-Ups (Floor Sit-Ups). Lie on your back with both feet flat on the floor and your knees bent to reduce stress on your spine. Place your finger tips behind your ears. Engage your core muscles and raise your torso upwards by rounding the back, leaving just your buttocks and feet on the floor. Pause at the upright position, than slowly lower your upper body to the floor back to the start position. Avoid swinging yourself up.

    Classic Sit-Ups
    Classic Sit-Ups

    2. Gym Ladder Sit-Ups. Lie face-up on the ground and position the feet between two bars in the ladder, with the thighs vertical (lower legs are perpendicular to the floor), and hands behind the heat or across your chest. You can also place your finger tips behind your ears. Follow the same exercise instructions given earlier.

    Gym Ladder Sit-Ups
    Gym Ladder Sit-Ups

    3. Swiss Ball Sit-Ups. Lie on your lower back on the exercise ball and place your hands (fingertips) behind your ears. Raise your upper body up from the ball and lower it back down after a short pause. Since the abdominal muscles attach the rib cage to the pelvis, your movement should focus on pulling these two body parts closer together.

    Swiss Ball Sit-Ups
    Swiss Ball Sit-Ups

    4. Vertical Bench Sit-Ups. Some ab benches suspend the legs vertically. This makes the workout much more intense, but it also involves a risk of using the hip flexors too much. These benches are therefore better used only by advanced athletes whose strength and technique are up to it. Raise your torso, trying to bring the head to the knees while rounding the spine.

    Vertical Bench Sit-Ups
    Vertical Bench Sit-Ups

    Summing Up

    Although the sit-up is one the most popular exercise in the world for the abdominals, what most people don’t realize is that the sit-up is not a true abdominal exercise. During a sit-up, your main trunk flexor, the iliopsoas muscle, often does the majority of the work while the abs are not optimally recruited. Because the iliopsoas muscle originates on the lower back, the sit-up literally pulls on the lower back with every repetition, especially if your feet are held down or anchored, or the repetitions are performed quickly in a jerky fashion. This is why too many sit-ups can lead to a strength imbalance between the iliopsoas and abdominals, as well as poor posture and lower back pain. You need to raise your torso upwards by rounding the back.

    Share. Facebook Twitter Pinterest LinkedIn Tumblr Email WhatsApp
    krunoslav
    • Twitter

    Hey! My name is Petar, and I'm the owner and author of Bodybuilding Wizard. I started this website back in late 2014, and it has been my pet project ever since. My goal is to help you learn proper weight training and nutrition principles so that you can get strong and build the physique of your dreams!

    Related Posts

    V-ups Exercise: Proper form, Variations

    Exercise Ball Crunch

    Vertical Leg Crunch

    Leave A Reply Cancel Reply

    You must be logged in to post a comment.

    WE ARE SOCIAL
    • Facebook 181
    • Twitter 472
    • YouTube 99
    • Instagram
    RECENT POSTS
    January 22, 2023

    8 practical ways to enrich your meals with protein

    January 17, 2023

    The Benefits of Incorporating Boxing Into Your Workout Routine

    January 15, 2023

    Trap Bar Deadlift Vs. Barbell Deadlift — Differences and Similarities

    January 8, 2023

    Barbell vs. Dumbbell Shoulder Press For Shoulder Development

    December 31, 2022

    Comparison of squats and leg presses – which exercise to choose and why?

    RECENT COMMENTS
    • Justin Dew on Designing your own home gym
    • krunoslav on Meet Your Muscles: How muscles are named?
    • Christina on Meet Your Muscles: How muscles are named?
    • jack on Types Of Whey Protein
    • igtropin on Stiff-Leg Deadlift Technique
    LATEST GALLERIES

    Subscribe to Updates

    Join our mailing list to receive the latest updates from our team.

    ABOUT
    ABOUT

    We are a group of bodybuilding enthusiasts and this is our effort to have all the details about bodybuilding on a single website. We strive to educate and inform our visitors so that they can make the correct training, nutrition, and supplement decisions on their own. Bodybuilding Wizard will make your dream body your reality and take you to a whole new level!

    POPULAR POSTS
    April 2, 2014

    Lying Leg Curl Exercise Guide

    February 18, 2019

    Meet Your Muscles: How muscles are named?

    March 30, 2014

    Workout Frequency

    BODYBUILDING WIZARD
    Bodybuilding Wizard Footer Logo
    Facebook Twitter Instagram Pinterest YouTube
    • About
    • Write for us
    • Privacy
    • Contact
    • Terms of Use
    • Friends
    • Advertising
    Copyright © 2014-2022 BodybuildingWizard. All rights reserved. Powered by WordPress. Made with love and lots of caffeine.

    Type above and press Enter to search. Press Esc to cancel.

    Sign In or Register

    Welcome Back!

    Login to your account below.

    Lost password?