Sit Up - Press

Recommendations: 2-3 Sets, 10-15 Reps, 20-25 Wght

Abdominals Hip Flexors Shoulders Strength Barbell Abdominal Bench Gym Home

Purpose: Sit up exercises strengthen the upper abdominal and the shoulder muscles.

Benefits: Sit up exercises will give you a well-defined mid-section.

Lie on an abdominal bench with your lower back pressed against the bench, with your feet locked under the restraining bar. Hold a barbell with an overhand grip, hands shoulder-width apart, on your chest. This is the starting position. Slowly raise your shoulders and upper back by contracting your abs until you are upright. At the same time press the barbell above your head. Exhale during this movement. Hold this position for 2-3 seconds. Use your arms to push the barbell out as you perform this exercise while still focusing on the abdominal muscles. Slowly return to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions.

The abs can be divided into the abdominals themselves and the obliques. The obliques are the outer abs and are used in twisting movements. For the sake of exercising, the abdominals are sometimes divided into upper abs and lower abs (this is not a technical division but something for exercising). Both upper and lower abs are used in straight line ab exercises while the upper abs are also involved in twisting movements.