How to Decline Sit-ups Proper Form
There are different options for performing decline sit-ups, but first, let’s introduce you to the classic technically correct option.
How to Do Technique performed
- Take the starting position, lie on the bench. Place your shins on the special leg bolsters (as shown in the picture). Place your arms on your chest and keep your legs straight. This will be your starting position.
- Before starting the exercise, take a deep breath, hold your breath, and raise your torso. Raises your torso until is your hips, and doing an exhalation.
- After reaching an upper point, slowly lower your torso, doing parallel the floor. As you lower, take a breath.
- Do the intended number of reps. The exercise should be performed slowly and smoothly, without jerking.
- It is recommended to do 3-4 sets of 12-15 reps. This is the best option for this exercise.
Tips of Decline Sit-Ups
- The incline bench is located at an angle of 20-30 degrees or higher. You can increase the angle of inclination as your physical fitness increases.
- The athlete is located on the edge of the bench, fixing the shins under a special roller.
- If you are just starting to train, then you can cross your arms in front of you or grab the bench, but it is better not to help yourself with your hands. For more experienced athletes, the option with hands behind the head is suitable (gripping the back of the head or holding a weight plate).
Benefits of Decline Sit-ups
- In order to maximum loading the press as much as possible, do not lower yourself to the end on the bench, the shoulder blades should not touch it;
- To complicate the exercise in the future, you can perform it by increasing the inclination of the bench;
- Imagine that you need to touch your knee with your forehead – this will make it easier for you to control the correctness of your movements.
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3 Things to Avoid:
- Keeping Chin Down – Many people lace their hands behind their hands and try to pull their bodies up by jerking their heads forward and pulling their chin down. Pushing your head down like this breaks your spine alignment and puts you at risk of spinal injury.
- Too Much Momentum – Many people do not keep their body aligned and throw their shoulder and head forward for momentum. If this is you, you may need to decrease the angle of the decline until you’ve built up some more abdominal strength to perform with proper form.
- Limited Range of Motion – Going halfway down on this exercise and back up would be considered partial reps. This can be implemented intentionally after you’ve reached failure, but for the majority of your reps, I recommend performing this exercise at 100% range of motion in order to hit the largest range of muscles.
3 Things to Include:
- Head Straight – Try to look in front of you, keep your back straight, and your abs muscle tense as much as possible. The harder your body is, the less likely you are to get injured.
- Proper Muscle Activation – When performing this exercise with proper posture and controlled reps, you should be engaging primarily your abdominal muscles throughout the movement and should feel the exercise burning much faster than if you’re using momentum to power through each rep.
- Full Range of Motion – Performing this exercise controlling all the way down until back touches the bad will hit the largest range of muscles in your body.