A sit-up bench is a fitness tool that is also known as a decline bench. This versatile piece of equipment is made of durable steel with a slanted, padded bench and a padded support to anchor your legs under while you exercise. Although it is known as an ab-training device, you can also work other parts of your body with the bench. The important thing to take into consideration is that you need to pay strict attention to form.
Step 1
Get into the correct starting position. Sit on the top of the long slanted part of the bench. Hook your lower shins under the padded support. Slowly roll your body down until your back is completely flat.
Step 2
Perform an incline crunch. Place your hands on the sides of your head. Curl your body into the air. Squeeze forcefully for a second. Lower yourself back down and repeat. When you come down, do not lift your hips up in the air to get momentum for your next rep.
Step 3
Grasp a barbell with a shoulder-width grip to do a variation. Get into the starting position of an incline crunch. Hold the bar directly above your chest with your arms fully extended. Curl your body up. Push the bar straight toward the ceiling. Squeeze for a second. Lower yourself back down and repeat. This exercise is called a push crunch.
Step 4
Grab a medicine ball to do decline pullover crunches. Lie on the bench in the crunch starting position. Hold the ball firmly with both hands and extend it straight behind your head. Pull the ball forward as you come up into a crunch position. Hold the bar straight in front of your chest at this point for a second, with your arms extended. Reverse the motion and repeat.
Step 5
Add a decline dumbbell bench press into your chest workout to target your lower chest muscles. Lie on the bench with your lower shins hooked under the support and dumbbells held directly above. Turn your palms so they face forward. Lower them down to your sides by bending your elbows. Stop when the weights are stomach-height, push them back up until they are within 1 inch of each other and repeat.
Tips and Warnings
- Aim for 15 to 20 reps with your ab exercises. Try to do 10 to 12 reps of the chest exercise.
Things You'll Need
- Barbell
- Medicine ball
- Dumbbells
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