STRENGTH TRAINING

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Decline Situps

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Benefits
Decline sit-ups intensify the battle between your abs and gravity by putting your shoulders below the horizontal.

Muscles Worked
Abdominals

Starting Position
Sit on a decline bench with your back toward the lower end. Bring your hands behind your head and your elbows out to the side (see Photo 1).

Exercise

  1. From the starting position, tuck your chin into your chest for safety and slowly lower your shoulders down toward the bench, controlling your downward motion with your abs and keeping your elbows to the side. Keep your chin tucked as you descend (see Photos 2 and 3).
  2. Once your shoulders are touching or almost touching the bench, bring your chin toward your chest and slowly roll your upper body off the bench until you come to fully vertical. Keep your chin tucked as you rise. Think of peeling yourself off the bench—you should not flop or jolt to get momentum (see Photo 4).
About Billy Polson: Billy Polson is the founder and co-owner of DIAKADI Body training gym, which was voted the best personal training gym in San Francisco by CitySearch in 2006. A competitive swimmer and triathlete in his own right, Polson has over 15 years of experience working as a coach and trainer, and was recently named by Men's Journal Magazine (December 2005) as one of the Top 100 Trainers in America.