Sit ups on the bench

Edited by Dr. Massimo Bonazzelli

Synonyms

The bench press sit up exercise is also known as a sit-up

Type of Exercise

Sit ups on the bench press is a bi-articular exercise

Sit-ups on the bench: Execution

The starting position sees the athlete lying on his back on a horizontal or reclined bench (so that the head is down and the legs up) and the feet locked in the special stops. The spine is extended, the hips can be either flexed with knees equally flexed or extended with knees equally extended. The ankles are in dorsiflexion to “tie” the athlete to the bench. The upper limbs can be held at the hips, crossed in front of the chest, raised with hands resting gently at the temples or with shoulders fully flexed and elbows extended. The list has been written in order of difficulty from easiest to most difficult. Each of these variants allows the athlete to grip discs or dumbbells to overload the exercise. The execution consists of flexing the spine and hips as far as permitted. from individual mobility, taking care never to change the angle chosen for the knees and the distance between the chin and the sternum. Running with straight legs makes flexion of the hips more difficult but does not affect the work of the abdominal muscles.

Muscles involved in bench press sit up exercise

Group 0

• Rectus abdominis
• External obliques
• Internal obliques

Action
Flexion of the column

Group 1

• Rectus femoris
• Ilopsoas
• Tensor of the fascia lata
• Long adductor
• Short adductor
• Sartorio
• Pettineo

Action
Hip flexion

Function of the stabilizing muscles: Stability of the spine and hips, knees and ankles.

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