Sit-up With Arms On Chest
Sit-up With Arms On Chest works as a standalone core block, and pure bodyweight leverage keeps the focus on bracing strength that carries over.
How to do Sit-up With Arms On Chest
- Lie flat on your back with your knees bent and feet flat on the ground.
- Cross your arms over your chest.
- Engaging your abs, lift your upper body off the ground towards your knees.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
Sit-up With Arms On Chest Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Add reps first, then slow the lowering phase.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Hold the end position for a beat once reps come easily.
Common Sit-up With Arms On Chest Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Pulling with the hip flexors while the abs stay slack
Start every rep by flattening the lower back down, then move.
Easier and Harder Than Sit-up With Arms On Chest
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Sit-up With Arms On Chest — Frequently Asked Questions
How do you do the Sit-up With Arms On Chest?
Lie flat on your back with your knees bent and feet flat on the ground. Cross your arms over your chest. Engaging your abs, lift your upper body off the ground towards your knees. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Sit-up With Arms On Chest work?
The Sit-up With Arms On Chest primarily targets the abs. It is classified as a core exercise and is performed with your bodyweight only.
How many sets and reps of the Sit-up With Arms On Chest should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Sit-up With Arms On Chest good for beginners?
Yes. The Sit-up With Arms On Chest is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Sit-up With Arms On Chest?
Try the Cable Standing Lift, Band Bicycle Crunch or the Lever Seated Leg Raise Crunch. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
