Declined Bench Partial Sit-Up (Weighted)
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Instructions
 
ImageSubmitted by: Justin Leonard
Last updated: 4/12/2013


This exercise is designed to strengthen the ab muscles in two ways: The first is by performing a partial sit-up on a declined plane. The second is by incorporating a weighted implement into the exercise. In this case, we are using a dumbbell. But any type of weight can be used: medicine ball, sandbag, barbell, etc.

The following are instructions for performing the declined bench partial sit-up with a weighted implement:

First, make any necessary adjustments to the declined bench angle. Virtually all modern benches have some type of height adjustment mechanism. Next, lie down on the declined bench. Be sure your shins are secured behind the shin pads. This will prevent sliding during the exercise. Grasp the dumbbell and extend it over your chest area. Perform a partial sit-up. The torso should come to roughly a 30-degree angle. Slowly return to the starting position. Repeat the exercise as needed.

NOTE: You should exhale as you perform the sit-up. To get the most out of this exercise, perform it in a slow and controlled manner.
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Step 1
Grasp weight. Lie down on bench. Extend weight over chest.
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Step 2
Perform a partial sit-up. Torso should be approx. 30-degree angle. Exhale as you sit up.
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Step 3
Slowly return to the start position. Repeat the exercise as needed.
Discussion
 
Exercise Details
 
Category
Ab Exercises ( view all )
Difficulty Level MEDIUM
The Declined Bench Partial Sit-Up (Weighted) is a medium difficulty exercise.
Target Muscle
Abs (rectus abdominis)
  
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