Resistance Band Decline Sit-Up
A decline sit-up with resistance bands anchored to the base of the bench and held at the collarbone. The band adds load toward the top, where a bodyweight sit-up gets easy.
Primary muscles
- Abs (Rectus Abdominis)
- Hip Flexors
Secondary muscles
- Obliques
- Sets
- 3
- Reps
- 10–15
- Rest
- 45–90s
How to perform
Main muscles working (thicker lines)
Starting position
Loop bands around the base of a decline bench, hook your feet under the pads, lie back and hold the handles at your collarbone with palms facing you.
Brace your abs and keep your hands fixed at your collarbone.
Sit up until your torso is upright, stretching the bands.
Hold the top for a second.
Lower slowly back toward the bench against the pull of the bands.
Breathing: Exhale as you sit up, inhale as you lower.
Coaching tips
Hands stay pinned to the collarbone
Curl the spine on the way up
Resist the lowering
Common mistakes
Pulling the handles with the arms
Swinging up
Dropping back quickly
Safety notes
Check the bands are secure around the bench before each set.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.