Male model ex_43YT2N

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Waist · Body Weight

Decline Bench Full Sit Up

intermediatestrength

Decline Bench Full Sit Up is an intermediate isolation strength exercise that works the abs (waist), with the hip flexors assisting. It needs only a bench. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Abs
Body part: Waist
Equipment: Body Weight
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Abdominals · Rectus Abdominis

Secondary muscles

Hip Flexors · Iliopsoas

How to do Decline Bench Full Sit Up

Begin by lying on a decline bench with your feet secured under the footpads.
Place your hands behind your head with your elbows pointing out to the sides.
Engage your core and lift your upper body towards your knees and stop until a few inches away.
Lower your upper body back to the starting position with control. Repeat the movement for the desired number of repetitions.

Form tips

Avoid pulling on your neck with your hands; focus on using your abdominal muscles to lift your shoulders.
Perform the movement with control to maximize muscle activation and prevent injury.
Breathe steadily throughout the exercise, exhaling as you lift your shoulders and inhaling as you lower them.

Decline Bench Full Sit Up alternatives

Dumbbell Decline Sit-Up

Abs · intermediate

Band Decline Sit Up

Abs · beginner

Dumbbell Decline Overhead Sit-Up

Abs · intermediate

Dumbbell Overhead Sit-Up

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Decline Bench Full Sit Up FAQ

What muscles does Decline Bench Full Sit Up work?

Decline Bench Full Sit Up mainly works the abs in the waist (Rectus Abdominis). The hip flexors work as secondary muscles.

What equipment do you need for Decline Bench Full Sit Up?

You need only a bench.

How many sets and reps of Decline Bench Full Sit Up should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Decline Bench Full Sit Up good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.

How many calories does Decline Bench Full Sit Up burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Decline Bench Full Sit Up?

Other exercises for the abs include Dumbbell Decline Sit-Up, Band Decline Sit Up, Dumbbell Decline Overhead Sit-Up and Dumbbell Overhead Sit-Up.

For developers

Use Decline Bench Full Sit Up in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_43YT2N" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_43YT2N",
  "name": "Decline Bench Full Sit Up",
  "model": "male",
  "target": "Abs",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_43YT2N/mp4-720.mp4?…",
    "poster": "https://…/ex_43YT2N/poster.jpg?…"
  }
}