Press Sit-Up
A decline-bench sit-up that presses a barbell from the chest to overhead as you rise. It is a demanding combination of loaded trunk flexion and an overhead press.
Primary muscles
- Abs (Rectus Abdominis)
Secondary muscles
- Front Delts
- Triceps
- Chest (Pectoralis Major)
- Hip Flexors
- Sets
- 3
- Reps
- 6–10
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Hook your feet under the pads of a decline or ab bench and lie back with a light barbell resting across your chest.
Brace your abs and squeeze your glutes.
Curl up into a sit-up and press the bar up at the same time.
Finish sitting upright with the bar locked out overhead.
Lower the bar to your chest as you roll back down to the bench.
Breathing: Inhale at the bottom, exhale as you sit up and press.
Coaching tips
Sit up and press together
Bar travels up past your face, not toward your knees
Control the lowering
Common mistakes
Using too heavy a bar
Pressing with the arms without curling the torso
Dropping back onto the bench
Safety notes
Start with an empty bar or a plate and keep the bar path clear of your face.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.