Chain Punch Situps on Decline Bench
Dynamic sit-up with punching motion that builds core power and coordination.
Core & AbsIntermediateStrengthCompound
At a glance
| Muscles worked | Primary: abs. Secondary: shoulders, core |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Intermediate |
| Type | Strength · Compound |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~6 kcal |
How to do it
- Lie on the decline bench with feet secured.
- Sit up while performing a punching or chain-punch motion with the arms.
- Squeeze the abs at the top.
- Lower with control.
- Repeat for desired reps.
Equipment
- Decline Bench
Coaching tips
Benefits
Dynamic sit-up with punching motion that builds core power and coordination.
Common mistakes
Avoid using momentum from the arms to swing up.
Make it harder
Increase speed under control or add light weights.
Make it easier
Perform a standard sit-up without the punches.
Breathing
Exhale as you sit up and punch, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.