Otis-Up

Also called otis up, sit-up with press and weighted sit-up press.

Works

Abs, plus chest, shoulders and triceps

Equipment

Other kit

Level

Beginner

Type

Compound

How to do it

Setup. Secure your feet and lay back on the floor. Your knees should be bent. Hold a weight with both hands to your chest. This will be your starting position.

1. Initiate the movement by flexing the hips and spine to raise your torso up from the ground.
2. As you move up, press the weight up so that it is above your head at the top of the movement.
3. Return the weight to your chest as you reverse the sit-up motion, ensuring not to go all the way down to the floor.

Cues

• Feet anchored, weight at the chest.
• Sit up and press overhead.
• Bring the weight down as you lower.
• Control the way back.

Common mistakes

• Jerking up with the arms.
• Dropping back to the floor.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.

Easier

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