How to do it
Count three seconds on the way down each rep.
- 1
Secure your legs at the top of the decline bench and lie down with a weight on your chest.
- 2
Cross your arms over the weight and keep your chin slightly tucked.
- 3
Curl your upper body up towards your thighs, exhaling as you lift.
- 4
Lower back down with control to the starting position.
Expert tip
Do not pull on your neck or use momentum; focus on using your abs to lift your torso.
Common mistakes
- ✕Letting the weight slide off the chest
- ✕Arching the lower back at the bottom
- ✕Bouncing off the pad to initiate the sit-up