It is important to note that after a certain period of time, muscle development can slow down. That is also true for decline sit-ups which is a typical move in abs workout routines.
You’ll need to find new ways to challenge your abdominal muscles if your muscles get used to a particular exercise.
Add a new stimulus to your workout by switching to weighted bench sit-ups.
Note: Use moderate weight for the following exercises that allow you to do at least 8-10 proper reparations. Using too heavy weights ruins the correct form and increases the risk of injuries.
1. How to do decline sit up with weight
Exercises like decline sit-ups are effective core exercises to add to your fitness regime. By strengthening your core, you will prevent injuries and be more stable. Fitness routines and daily physical activities can be made easier with these benefits since you’ll be able to twist, bend, and extend easier.
This training targets:
- Rectus Abdominis (Abs)
- Rectus Femoris (Leg Hip Flexor)
- Stabilize yourself by laying on a decline bench with your legs hooked.
- Begin by holding a weight over your chest or at arm’s length over your shoulders.
- Next, lift your torso vertically off the bench and curl your chest toward your hips.
- Using a reversing motion, control the descent until you almost touch the bench.
- Hold the weight in the same position throughout while maintaining abdominal tension.
Don’t use the momentum! That decreases the efficiency of the exercise, and the risk of back injury is much higher.
As an additional weight, you can use a medicine ball, weight plate, or a dumbbell. To increase or decrease the resistance, modify the angles of the bench.
Best Buy Sit-Up Benches for Home
It is important to choose a sit-up bench that has a strong construction and an adjustable weight capacity. In this way, you will have room to grow as you train while laying a solid foundation.
2. Incline Bench Straight Leg Raises
This exercise mainly targets the lower abs and the lower back.
- Get on an incline board and elevate your torso.
- Support yourself by grasping the feet hooks or the board’s sides.
- Straighten your knees and raise your legs by flexing your hips until your thighs are just past perpendicular to your torso.
- Return to the starting position and extend hips and knees.
- Additionally, you can add weight to your workout by using ankle weights.
You should not raise and lower your legs quickly, do it in a controlled manner.
Exercise guide: Incline leg raises guide
3. Decline Russian Twist
The compound ab exercise is very effective at strengthening your abs and obliques. Additional weight can be added by using dumbbells or weight plates to boost core strength.
- Put your hands in front of your chest while your feet are firmly secured under the footpads on the decline ab bench. Engage your abdominals by leaning back slightly. Keep your spine as straight as possible. Now you’re in the starting position.
- As far as you can, turn your torso to the right.
- Put your torso back in the starting position by untwisting it.
- As far as your torso will go, turn it to the left.
- Return to your starting position by untwisting your torso.
- Repeat the right and left alternately.
Try to twist your torso as far as you can for maximum effect.
4. Decline Dumbbell Chest Press
- In each hand, hold a dumbbell shoulder-width apart.
- Extend your arms straight above you while lying back on a decline bench.
- You’ll want to lower the dumbbells slowly until they reach your chest, then pull them back up.
In addition to targeting your chest, the bench press exercise engages your entire core since you have to control the motion and maintain your balance.
5. Decline Weighted Crunch
The following exercise will help you achieve a six-pack that is more defined and denser.
- The bench should be angled downward. Hold a weight plate to your chest and hook your feet under the pad.
- You should curl up off the bench with your elbows touching your thighs as you exhale.
- Then slowly return to your starting position.
- Do the required repetitions.
Since the range of motion is shorter, you can do it at higher positions to increase the difficulty.
6. Weighted Back Extension
Exercise equipment that is most suitable for doing back extensions isn’t the ab workout bench. Instead, the Roman chair is made for doing back extensions. You can still do back extensions, though, if you put your feet between the rollers while facing downward.
You can place the weight behind your head or hold it on your chest.
- The lower limbs should be positioned under a padded brace with the thighs prone on a large pad. Place the light weight behind the neck or at your chest.
- Raise your head and upper body as high as you can.
- Bend your hips and waist to lower your body.
- Do it again.
You can strengthen your hamstrings, glutes, and lower back with exercises like hyperextension. You can do this drill on a simple weight bench as well.
Related: Learn more sit up bench exercises here.
FAQ
Are ab benches worth it?
Sit-up benches are very versatile pieces of exercise equipment. You can use it to strengthen many unique muscles throughout your body, including those in the abdomen. An effective workout can be achieved on a sit-up bench by performing many different exercises.
What do sit-ups with weights do?
During this exercise, you will strengthen and tone the abdominal muscles that stabilize your core. Your rectus abdominis, transverse abdominis, and obliques are all worked with sit-ups, along with your hip flexors, chest, and neck. The lower back and gluteus muscles are worked, promoting healthy posture. But, they aren’t the best to burn belly fat.