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spinal flexion
Weighted Bench Sit-Up
Search GoogleWeighted Bench Sit-Up is a intermediate spinal flexion exercise using weight plate and bench. It primarily trains abdominals. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- abdominals
- Secondary
- hip flexors
- Equipment
- weight plate, bench
- Mechanic
- compound
Setup
- — Prepare the bench and clear the movement area.
- — Set your stance, grip, and starting position before beginning weighted bench sit-up.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Hold the load close, curl up without jerking, and lower to the bench under control.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the spinal flexion.
- — Hold the load close, curl up without jerking, and lower to the bench under control.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo weighted bench sit-up
Regressions
- — Supported or reduced-range weighted bench sit-up