Weighted Sit-Ups - With Bands

Also called banded decline sit-up, band resisted sit-up and decline sit-up with bands.

Works

Abs

Equipment

Other kit

Level

Intermediate

Type

Isolation

How to do it

Setup. Start out by strapping the bands around the base of the decline bench. Place the handles towards the inside of the decline bench so that when lying down, you can reach for both of them.

1. Position your legs through the decline machine until they are secured. Now reach for the exercise bands with both hands. Use a pronated (palms forward) grip to grasp the handles. Position them near your collar bone and rotate your wrist to a neutral grip (palms facing the torso). Note: Your arms should remain stationary throughout the exercise. This is the starting position.
2. Move your torso upward until your upper body is perpendicular to the floor while exhaling. Hold the contraction for a second and lower your upper body back down to the starting position while inhaling.
3. Repeat for the recommended amount of repetitions.

Cues

• Legs locked in the bench.
• Handles at the collarbones.
• Sit up to vertical.
• Lower in 3 seconds.

Common mistakes

• Swinging up with momentum.
• Arms moving the handles.

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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