About this exercise
A sit-up variation where the legs are elevated on a flat bench and the arms are extended overhead, increasing the lever arm and making the abdominal muscles work harder through a fuller range of motion.
Overhead Sit-Up with Legs on Bench
Step by step instructions, muscle activation and variants for the Overhead Sit-Up with Legs on Bench.
MediumAbs
How to Perform
- Lie on your back with your calves resting on a flat bench so your hips and knees are at roughly 90 degrees
- Extend both arms straight overhead close to your ears
- Engage your core and curl your torso up, reaching your hands toward your shins
- Continue rising until your upper back is fully off the floor
- Hold the top position briefly, squeezing your abs
- Slowly lower your torso back to the floor with arms still overhead
- Repeat for the desired number of repetitions
Muscle Activation
Primary
Abs
Secondary
CoreObliques
Common Mistakes
Common mistakes content is coming soon.
About the Overhead Sit-Up with Legs on Bench
The Overhead Sit-Up with Legs on Bench is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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