Press Sit-Up

A expert strength exercise for the abs, done with a barbell.

Main muscles: Abs
Also works: Chest, Shoulders and Triceps
Equipment: Barbell
Level: Expert
Type: Compound
Movement: Push

How to do the Press Sit-Up

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.
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.
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.
Repeat for the recommended amount of repetitions.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Press Sit-Up

Questions

What muscles does the Press Sit-Up work?

Mainly the abs, with the chest, shoulders and triceps helping.

Is the Press Sit-Up good for beginners?

It's rated expert. Beginners can build up to it with Landmine 180's first.

What can I do instead of the Press Sit-Up?

Good alternatives that train the abs: Barbell Ab Rollout - On Knees, Barbell Ab Rollout, Barbell Rollout from Bench or Landmine 180's.

How many sets and reps of the Press Sit-Up should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).