Press Sit-Up
Differentiation: Mechanics
This variation of a sit-up is unique. Here is how: you raise an Olympic bar while sitting up. This movement greatly increases the amount of resistance applied to your abs. Using your abdominals adds to their overall strength. You also lay a decline bench. The bench increases the range of motion you must go through. This increased movement adds to the overall strength of your core.
Starting Position
To get into starting position, do this...
1) Locate an abdominal bench.
2) Obtain a fixed-weight barbell.
3) Sit on the top edge of the bench - with your lower legs folded over the high end.
4) Grasp the bar with your hands shoulder-width apart - with your palms facing downward.
5) Rest the bar on your thighs until ready to lay back on the bench.
6) Secure your feet under the foot brace.
7) Lay down on the decline abdominal bench with the bar resting against your chest.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Inhale as you tighten your abdominals and perform a sit-up...
3) ...until the bar is overhead similar to a standing/seated overhead press.
4) Exhale at the top position.
5) Inhale while lowering your upper body down to the starting position - while simultaneously lowering the bar to your chest.
6) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your back flat, straight and not rounded.
Be sure to contract your abs during every rep so you properly engage your core.
Gear Advice
For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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Appearing in the Video
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Tip
Instead of lying down on the bench with the bar, you may choose to have a partner hand you the barbell - to make it easier. Be sure to use a lighter weight for the press. The natural movement will push the bar outward slightly as you reach the top of the sit-up movement.