Decline Weighted Sit-Up

Secure your feet under the foot pads of a decline bench and lie down with your back flat against the bench. The degree of decline will affect the difficulty of the exercise, with a steeper angle increasing the challenge.

Hold the weight plate or dumbbell with both hands directly over your chest or behind your head, depending on your comfort and strength level.

Engage your core and keep your back straight as you begin to sit up by contracting your abdominal muscles.

Continue to lift your torso up toward your knees, going as high as you can while maintaining proper form and control.

Pause briefly at the top of the movement.

Slowly lower your torso back down to the starting position on the bench.

Repeat the movement for the desired number of repetitions and sets.

Ensure the weight is secure in your hands and does not slip during the movement.

Start with a lighter weight or no weight at all to master the technique before adding additional resistance.

Keep the movement controlled, especially on the descent, to avoid straining your back or abdominal muscles.

Do not use momentum to lift yourself up; the movement should be driven by your core strength.

If you experience any pain, especially in the back or neck, stop the exercise and consult with a fitness professional.

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