Press Sit-Up
Press Sit-Up is a strength - simultaneous sit-up and overhead press exercise involving Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Rectus abdominis
- Secondary muscles
- Pectoralis major, Deltoid, Triceps brachii
- Exercise type
- Strength - simultaneous sit-up and overhead press
Exercise technique
- Bench
Secure your legs safely in the abdominal bench support.
- Bar
Hold a light barbell at your upper chest with both hands.
- Preparation
Brace your abdominals and glutes and take your starting breath.
- Rise
Press the bar upward as you curl your torso up.
- Top
Balance the bar above your shoulders in the seated position.
- Lower
Bring the bar to your chest under control as your torso reclines.
- Repeat
Rise again once the bar and torso are stable at the bottom.
Key technique points
- Keep the bar path away from your head.
- Perform the sit-up and press together.
- Check the leg pad.
- Do not arch your lower back at the top.
- Establish coordination with a light load.
- Exhale as you rise.
Common mistakes
Pulling the bar toward the face
Do not bring the lowering path close to your chin and head.
Throwing the press
Do not use the momentum of rising to launch the bar without control.
Arching the lower back
Do not finish overhead lockout by lifting your ribs.
Losing bench support
Do not start a weighted sit-up with your legs unsecured.
Missing the timing
Do not perform a separate heavy press while your torso is unbalanced.
Falling backward
Do not let your back drop onto the pad as the bar approaches your chest.
Frequently asked questions
Press Sit-Up: why is “Pulling the bar toward the face” a mistake?
Do not bring the lowering path close to your chin and head.
Press Sit-Up: why is “Throwing the press” a mistake?
Do not use the momentum of rising to launch the bar without control.
Press Sit-Up: why is “Arching the lower back” a mistake?
Do not finish overhead lockout by lifting your ribs.
Press Sit-Up: why is “Losing bench support” a mistake?
Do not start a weighted sit-up with your legs unsecured.
Press Sit-Up: why is “Missing the timing” a mistake?
Do not perform a separate heavy press while your torso is unbalanced.
Press Sit-Up: why is “Falling backward” a mistake?
Do not let your back drop onto the pad as the bar approaches your chest.
What should I focus on when doing Press Sit-Up?
Keep the bar path away from your head. Perform the sit-up and press together. Check the leg pad. Do not arch your lower back at the top. Establish coordination with a light load. Exhale as you rise.
Related exercises
- Kneeling Ab Wheel Rollout
- Bear Plank
- Bicycle Crunch
- Cable Crunch
- Captain's Chair Knee Raise
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.