Sit-up Bench Vs Floor – What’s the Difference Between the Exercises?

The sit-up has long been regarded as one of the most effective exercises for gaining abdominal strength. This is due to the fact that they require you to focus on your abdominal muscles in a way that crunches do not. However, there are various ways to do this core workout, each with its benefits.

This guide compares doing sit-ups on the floor vs. doing this training on a sit-up bench.

Doing sit-ups on the floor

One way to get strong core muscles is to incorporate sit-ups into your ab workout. No equipment is needed for this exercise, so you can easily perform it anywhere.

Sit-ups work your rectus abdominis, transverse abdominis, and oblique muscles, as well as your hip flexors, chest, and neck. They also strengthen the lower back and glutes and improve posture.

Here is how to do floor sit-ups properly?

  • With your knees bent and your arms bent at the elbows, lie on the floor facing the ceiling. Touch the tops of your ears or lock your hands behind your head.
  • Your upper body needs to be lifted, so your elbows meet your knees as you engage your core.
  • Go back to your starting position.

You should always keep your feet, hips, and knees aligned with your knees bent and feet flat on the ground when performing the perfect sit-up on the floor. When you ascend, exhale; when you return, inhale.

In the beginning, give your core time to recover by leaving at least one day in between ab workouts. An ab training program for beginners should consist of 2 to 3 sessions per week.

Using momentum is a common mistake. Perform your floor sit-up exercises slowly and carefully so as to get the most out of them. It allows you to concentrate on your form, which reduces the risk of injury while simultaneously making sure your muscles are working hard.

You shouldn’t use your arms to lift your head, as this takes the pressure off your abdominal muscles and does not allow them to work as hard as possible. Plus, it isn’t good for your neck.


  • You can do it anywhere.
  • No equipment is required.
  • If done correctly, it’s safe and works the entire core.
  • With different sit-up variations, we can target other parts of the midsection.
  • Beginner-friendly.


  • The exercise may bruise your tailbone (use a fitness mat).
  • For beginners, it is hard to keep stability and proper form.
  • People with good physiques may find sit-ups on the floor easy. Hence, this exercise won’t support their strength development.

When to do floor sit-ups?

Beginners are advised to perform sit-ups on the floor instead of a decline bench because they are easier to execute. While it works for everyone for some time, after the muscles adapt, your core gets stronger, and for your abs to grow, you need additional resistance. Once you reach this point, you should move on to an advanced ab exercise like sit-ups on an ab bench.

Further reading: The All-In-One Guide to Sit-Ups

Doing Sit-Ups on Decline Ab Bench

There’s nothing like a sit-up bench for training your abs at home, but it only works if you’re using it right. If you do decline sit-ups on the bench wrong, you can get injured or get back pain, and the exercise loses its effectiveness. When used correctly, you can get those six-pack abs and strengthen your entire core.

Since decline bench sit-ups are performed in a declined position, they are pretty challenging to execute compared to those on the floor. Due to this position, you have to work against gravity and through a broader range of motion, making your body work harder. As a result, your abs will get excellent strength and muscle mass from using an ab bench.

Shopping guide: Best Sit Up Bench Reviews

By adjusting the workout bench’s angle, you can make the sit-up more or less challenging. The difficulty of the exercise increases with the increasing inclination of the decline bench.

It is recommended that you choose an adjustable ab bench with multiple positions, at least 6. With multiple positions, we can challenge the core constantly as we gain strength.

Performing decline sit-ups increases spinal flexion and works the core muscles surrounding the torso, thighs, and pelvis. Rectus abdominis, obliques, and rectus femoris are included in this group.


  • During exercises, sit-up benches have padded backrests and support pads that keep you stable and comfortable—better comfort for your spine and back.
  • The decline positions make the movements more challenging as a result, they support muscle growth.
  • Adjustable sit-up benches allow choosing from various angles that suit our fitness level.
  • We can do many other core exercises with the ab bench, such as leg lifts to target different parts of the abdomen.


  • Better benches can be costly.
  • We need a place to store.
  • It is not recommended for beginners.

How to do decline sit-ups

  • Put your feet under the padded bar and sit on the bench with bent knees.
  • Put your hands on your chest or wrap your fingers around your skull.
  • Bring your chest to your thighs by lifting your torso.
  • After stopping for a few seconds, return to the position where you started from.

Try not to bounce from the bottom while exercising and keep your abdominal muscles tense. Stop for a second when your lower back touches the pad, so you don’t do this.

Avoid going too high or too low. Never let your upper back touch the bench. Adding Russian twists will help you work your obliques harder. Add resistance and intensity to your workout by holding a dumbbell or weight plate.

When to use decline sit-up bench?

Due to the decline angle, performing sit-ups is more difficult. As a result, the exercises are effective in improving strength and muscle mass. You can keep your muscles growing by switching to decline moves if you feel that traditional abdominal exercises are not working for you any longer. It is, therefore, better for advanced athletes to use this exercise equipment.

To sum up

In conclusion, a sit-up bench is a step forward in your quest to achieve a flat belly. Sit-up exercise on a bench is more effective in toning your abdominal muscles and improving the functionality of these muscles. In addition, it is quite convenient to maintain a proper posture while you are performing the exercise. A controlled diet along with a sit-up bench will give you those sexy abs you have been dreaming of, and you will feel fantastic and look great at the same time.



Meet Walter, your dedicated fitness guide who has been passionate about sculpting physiques for over a quarter of a century. Specializing in boxing, weight training, and calisthenics, Walter has transformed his love for fitness into a lifestyle, crafting a home gym where goals are not just met, they're exceeded. His philosophy is grounded in the belief that anyone can achieve their dream body with the proper guidance and persistence. As a seasoned athlete and mentor, Walter embodies experience, expertise, authority, and trust, making your fitness journey not just a path to physical excellence but a life-changing expedition. Join Walter and turn your fitness aspirations into reality.