Decline Overhead Weighted Sit Up
The Decline Overhead Weighted Sit Up is an advanced core exercise that targets the abdominals by adding resistance and increasing the range of motion through a decline bench setup. By maintaining a weight overhead throughout the movement, you significantly increase the leverage challenge on the upper abs and core stabilizers.
Since this exercise places high mechanical stress on the core and lower back, the AI monitors your recovery metrics and previous training volume to ensure you are ready for this intensity. By tracking the weight used and your RPE, the app can detect if the load is compromising your stability and suggest real-time adjustments or regressions to protect your spine. Over time, the system learns your strength curve to progressively overload the movement safely without risking injury.
Form Cues
- Keep your arms locked out directly overhead
- Press your lower back into the bench before lifting
- Exhale forcefully as you sit up
- Control the descent slowly to maximize tension
- Keep your chin neutral and eyes forward
- Don't swing the weight forward to generate momentum
- Don't allow your lower back to arch excessively
- Don't pull on your neck or jut your head forward
- Don't let the weight drift behind your head
Common Mistakes
- Using momentum to initiate the rep
- Bending elbows as fatigue sets in
- Rushing the lowering phase
- Excessive arching of the lumbar spine
Muscles Worked
This exercise primarily targets the rectus abdominis, specifically emphasizing the upper region due to the overhead lever arm. The decline angle engages the hip flexors significantly, while the anterior deltoids and triceps work isometrically to stabilize the weight overhead.
Primary
Secondary
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