How to Use a Workout Bench for Sit-Ups
Workout benches are usually about four feet long and less than a foot wide. This makes them ideal for sit-ups. For those who want the most resistance, it is best to do the sit-ups across the width of the bench using a heavy barbell to brace your feet. This exercise requires more strength than traditional sit-ups. However, there are a variety of sit-up exercises that can be performed lengthwise on the bench.
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Things You'll Need
- Workout bench
- 135-pound barbell
- Towel
- Three 25-pound plates
- 35-pound plate
- 45-pound plate
Instructions
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Setting Up And Performing The Bench Sit Ups
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1
Place the bench and barbell perpendicular to each other. Make sure the bench and barbell are on level ground.
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2
Sit widthwise of the bench and place a large towel around the middle of the barbell. Secure the towel to prevent it from moving.
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3
Secure both feet under the bar and padding of the towel. Raise both feet up and place the instep of both feet against the bar.
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4
Inhale as you lower your upper body until it is parallel to the floor. Exhale, and raise yourself up while still keeping tension on your abdomen.
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5
Continue the up-and-down motion until you have completed 10 repetitions, then relax.
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1
Tips & Warnings
Try to perform three sets of this exercise. Rest about two minutes between each set. If the exercise is relatively easy for you, try holding a 25-pound plate against your stomach as you perform the exercise. Keep the plate steady by centering it evenly across your abdomen. During subsequent workouts, gradually start increasing the weight until you can handle a 45-pound plate. To make the exercise more difficult without weights, try holding your hands behind your head. During one of your three sets, twist your body slightly to each side as you come up, so you can hit your external oblique muscles. To add variety to the exercise, turn lengthwise while seated and do leg lifts over the edge of the bench. You can also do crunches on the floor near the bench. Lie flat on the floor and place both legs on the bench. Raise your shoulders and upper back off the bench while hunching your upper body and head forward.
Do not perform this exercise if you have a strained abdominal muscle, or if it is too difficult. Try doing regular sit-ups lengthwise on the bench instead. Always use a smooth up-and-down motion when doing these sit-ups. Never do the exercise hurriedly or in a jerky manner. If you are larger person and need a heavier barbell to brace yourself, add the extra two 25-pound plates to each side of the barbell.
