Sit up Bench Incline Decline and Flat Bench HEAVY

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Sit up Bench Incline Decline and Flat Bench HEAVY

How to Properly Use a Sit up Incline Bench-

The sit up is a classic abdominal exercise that targets the rectus abdominis, also known as the six-pack muscle. Sit-ups also work the obliques at the sides of your abdomen, while the hip flexors assist toward the top of your movement. If sit-ups are becoming too routine, bring gravity into the equation by using an incline bench with your head lower than your feet.

 

Step 1: Perform a cardio warmup for at least five minutes. Jogging, or anything else that helps you break a light sweat, will suffice.

 

Step 2: Stretch your muscles dynamically. Perform trunk rotations, or do a few horizontal sit-ups to further loosen your muscles.

 

Step 3: Set the bench to your desired angle, if your bench is adjustable. The steeper the incline, the more challenging your exercise. If you\’re in doubt, set the angle at 30 to 45 degrees.

 

Step 4: Sit on the bench and secure your feet under the supports at the upper end.

 

Step 5: Lie back with your knees bent at roughly 90-degree angles, and your back and head flat on the bench. Place your fingers on the back of your head with your elbows pointing away from your sides.

 

Step 6: Exhale as you lift your torso. Move your trunk, head and arms as one solid unit. Try to touch your elbows to the outsides of your knees, or stop when your torso is perpendicular to the floor.

 

Step 7: Inhale as you lower yourself slowly to the starting position.

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