Press Sit-Up

Also called barbell press sit-up and sit-up press.

Works

Abs, plus chest, shoulders and triceps

Equipment

Barbell

Level

Advanced

Type

Compound

How to do it

Setup. To begin, lie down on a bench with a barbell resting on your chest. Position your legs so they are secure on the extension of the abdominal bench. This is the starting position.

1. While inhaling, tighten your abdominals and glutes. Simultaneously curl your torso as you do when performing a sit-up and press the barbell to an overhead position while exhaling. Tip: Use your arms to push the barbell out as you perform this exercise while still focusing on the abdominal muscles.
2. Lower your upper body back down to the starting position while bringing the barbell back down to your torso. Remember to breathe in while lowering the body.
3. Repeat for the recommended amount of repetitions.

Cues

• Feet locked, bar on the chest.
• Sit up and press together.
• Lock out over the shoulders.
• Lower the bar and torso together.

Common mistakes

• Arching off the bench.
• Bar drifting toward the face.

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 and a sore shoulder. Pain that's sharp or gets worse set to set means stop.

Easier