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Top 10 Sit Up Bench Exercises You May Not Know

    Some people argue that ab benches have their sole purpose: for declined sit-up workouts. But that’s not true.

    Ab benches are a versatile fitness device because they target different muscle groups in your body.

    Sit Up Bench Exercises you dont know

    One of the most powerful workouts you can do with a bench is the sit-up bench exercise.


    Check out this link to learn how to use an ab bench correctly.

    You will need to learn the basics to avoid the same mistakes newbies make that results in injuries and poor results.

    Also, check out our top recommended Flybird bench below.

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    1. Leg Raise for Lower Abs ?‍♂️

    Who else wants to build a V-cut midsection?

    The leg raise is one of the best moves to work your lower abs. It works best with a pull-up bar. 

    Leg Raises on Pull up bar

    If you are a newbie, you may find it hard to perform a leg raise correctly.

    Hence, it is better to use the incline ab bench that helps you control your movements.

    So, how to do a leg raise effectively?

    • Lie on the bench and hold the handlebar.
    • Lift your legs straight until they reach a 90-degree angle.
    • Keep that position for 1-3 seconds, then lower your legs slowly. Repeat as needed.


    If you find it hard to perform this move, you can bend your knees.

    Also, you can adjust the resistance by setting the bench press’ angle at a higher position.


    2. Hyperextension for Lower Back ?

    The Roman chair (hyperextension bench) is the best equipment to strengthen your lower back and muscles around your spine.

    You can also use the ab workout bench.

    Hyperextension for Lower Back

    This exercise is called the “opposite version” of the decline bench sit-ups.

    To do hyperextension exercise, you need to:

    • Start by lying on the bench on your stomach and putting your feet or knees between the rollers.
    • Make sure that your feet or knees are secured.
    • Put your hand around your nape or neck. Lift your upper body as high as possible and hold it for 2-3 seconds.
    • Go back slowly to your starting place. Keep that position for 1-3 seconds, then lower your legs slowly.
    • Repeat as needed.


    When you lift your upper body, do not use the momentum but focus on your lower back.

    Warning: If you have lower back or spine problems, consult your doctor before trying this workout. 
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    3. Incline and Decline Dumbbell Press ?️‍♀️

    decline dumbell press

    Incline and decline dumbbell bench presses are excellent workouts that strengthen and tone your chest muscles. This exercise works for both men and women. 

    If you want to use heavier weights, you should use commercial sit-up equipment with a high weight limit.

    An example of this machine is the Fitness Reality X-Class Workout Bench that you can also use for barbell bench presses.

    The incline dumbbell bench press is better for the upper part of the chest muscles

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    4. Russian Twist for the Oblique ⛹️‍♂️

    The Russian Twist exercise targets your core muscles, from your lower back to the external obliques.

    I like performing this exercise on an inclined sit-up bench instead of the floor because it is more comfortable for my tailbone, thanks to the bench’s thick cushion.

    Russian Twist

    Since your feet are fixed between the rollers, you can focus more on the core muscles.

    You can add extra resistance by setting the backrest to a higher angle.

    To do Russian Twist correctly,

    • Start with a sit-up position on the ab bench.
    • Rotate your left elbow towards your right knee and vice versa.
    • Keep your back straight and your core tight while doing the exercise.
    • You can use a medicine ball or a dumbbell for extra resistance.
    • Repeat as needed.


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    5. Crunches for Upper Abs ?‍♂️

    When you do sit-ups, the range of motion is higher.

    And if you do crunches, the move will be shorter, but you can focus more on your upper abs.

    Sit ups crunches upper abs

    On the bench, the process of ab crunches is the same as doing them on a floor.

    But since the back pad is at a declined angle, it will be harder to perform. Thus, working your abdominal muscles better.

    If you are a pro, you can use a weight plate on your chest for added resistance.

    Learn more about weighted sit-ups for abs.


    6. Side Leg Lifts ?‍♀️

    Do you hate Russian Twists? Side leg lift exercise is a great alternative!

    This exercise focuses on your oblique.

    But instead of lifting your legs vertically in a straight position, you turn your hip inward to concentrate more on those side abdominal muscles.

    Side leg lifts


    7. Push-Ups for Newbies ?‍♂️

    Push-up is an essential bodyweight exercise for the upper body.

    If you are a newbie or severely overweight, you may find standard push-ups hard to perform correctly.

    Pushups for newbies

    Setting the adjustable bench into an inclined position and placing your hand on the upper part will make your moves much easier. 

    So, it will be an excellent start to get used to push-ups.

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    8. One-Arm Dumbbell Row for Back Muscles ?‍♂️

    What if you could strengthen your back muscles as well?

    One arm dumbell

    Typically, we do this exercise on a flat bench, but you can also do it on the ab board.

    The one-arm dumbbell row is an excellent exercise for working your lats.

    However, if you do it on an incline board, you focus more on the rear parts of your shoulders. More about dumbbell rows here.


    9. Decline Sit-Ups ?‍♀️

    Ab benches are best known for this type of exercise.

    When doing decline sit-ups, the bench positions your body at an angle lower than your hips and thighs.

    With this position, your body is forced to work harder because you have to work against gravity and a wider range of motion.

    Decline Sit Ups

    Decline sit-ups are an effective exercise to add to your fitness routine.

    Decline sit-ups improve your core strength and prevent injury and help stabilize your body.

    These benefits can positively impact your fitness routine and daily physical activities.

    They can make it easier to twist, bend, and extend your body.

    You can choose to do decline sit-ups with or without weights; it’s all up to you.

    Using weights will increase resistance and engage more muscles.


    How to do Decline Sit Ups Without Weights

    • Sit on the ab bench with bent knees and place your feet under the padded bar.
    • Cross your arms over your chest, or otherwise, interlock your fingers around the base of your skull.
    • Lift your torso and bring your chest to your thighs.
    • Pause in this position for a few seconds and then return to the starting position.
    • Repeat the steps for the number of sets you desire.


    Watch the video below for more tips.


    How to do Decline Sit-Ups With Weights

    • Sit on the bench with bent knees, and place your feet under the padded bar.
    • Hold a dumbbell, a weight plate, or a medicine ball above your head or across your chest.
    • Raise your torso and bring your chest to your thighs.
    • Pause for a few seconds and return to the starting position.
    • Repeat the steps for the number of sets you desire.


    Watch the video below for more info.


    Decline sit-ups work the core muscles around the torso, thighs, and pelvis and increase spinal flexion.

    They also strengthen the back, chest, and hip flexors.

    The movement of decline sit-ups allows your hips, core, and lower back to work together to improve balance, stability, and posture. 
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    Watch how to do this in the video below:


    10. Decline Bench Butt Lifts ?

    The ab bench is a good way to do decline bench butt lifts.

    These majorly work your glutes as well as partially strengthen your core.

    The exercise is quite simple, and anyone can do it.

    To do this exercise on a bench, follow these steps:

    Decline Bench Butt Lifts

    • Grab the bench right behind your ears and bring your knees to your chest.
    • Proceed to thrust your legs outward and lift your butt off the bench as high as possible.
    • Slowly return to the starting position and repeat the process.


    Watch how to do this in the video below:



    Example of a Sit-up Bench Exercises Plan ?‍♂️

    What is a good ab workout?

    A good ab workout works all your core muscles and matches your fitness level.

    You need at least one exercise for your lower and upper abs, obliques, and lower back.

    The number of sets is a minimum of 3, and the reps would be at least 10.

    Let me give you an example routine that is suitable for someone who has been working out for some time now (complete three rounds of the following exercises):

    • 15 decline sit-ups
    • 15 back extension
    • 20 leg lifts
    • 20 Russian Twist for both sides


    If you find this routine easy, you can add one or two exercises to increase the number of reps, sets, and rounds.


    Final Thoughts ?

    Most users see a sit-up bench a simple home gym equipment; however, it is more than that.

    Ab benches offer versatility, as you can do many workouts in several ways. 

    It can even cater to your fitness needs to strengthen and tone your abs and core muscles.

    Do you do other sit-up bench exercises? Please share with us below!

    Last update on 2024-05-08 / Affiliate links / Images from Amazon Product Advertising API


    James Wright

    James (36) has been working out since he was 15 years old. He has a home gym where he pumps iron, does bodyweight workouts and boxing. He likes sharing his experiences with others who want to build a better physique.

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