The Bench Sit Up


Level: Beginner
Regression: Hammer-grip pull-ups
Progression: Archer pull-ups

Secure your feet under the footholds of the bench, lying down with your back flat. Place your hands behind your head, elbows wide. Engage your core, lift your upper body toward your knees, and then lower back down.

How to do:

1. Inhale before raising yourself from the bench;

2. Exhale as you raise your body;

3. nhale while lowering your body slowly. Maintain a controlled breathing pattern for effective bench sit-ups.


SMaintain core engagement, control breathing, and focus on controlled movements. Avoid placing hands behind the neck to prevent strain.