Press Sit-Up
The Press Sit-Up is a expert compound movement that activates 4 muscle groups simultaneously. It primarily targets the Abdominals, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The abdominals handles the primary load during this movement. The chest and shoulders and triceps assist as stabilizers throughout the range of motion.
How to Press Sit-Up
- 1
To begin, lie down on a bench with a barbell resting on your chest. Position your legs so they are secure on the extension of the abdominal bench. This is the starting position.
- 2
While inhaling, tighten your abdominals and glutes. Simultaneously curl your torso as you do when performing a sit-up and press the barbell to an overhead position while exhaling. Tip: Use your arms to push the barbell out as you perform this exercise while still focusing on the abdominal muscles.
- 3
Lower your upper body back down to the starting position while bringing the barbell back down to your torso. Remember to breathe in while lowering the body.
- 4
Repeat for the recommended amount of repetitions.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
- • Keep the bar path as vertical as possible over your base of support.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Press Sit-Up work?
The Press Sit-Up primarily works the Abdominals. Secondary muscles include the Chest, Shoulders, Triceps, which assist during the movement.
Is the Press Sit-Up good for beginners?
The Press Sit-Up is an advanced exercise. It requires solid baseline strength and good movement control. Work through beginner and intermediate variations before attempting this one.
What equipment do I need for the Press Sit-Up?
You need barbell to perform the Press Sit-Up. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.