Decline Sit Up with Medicine Ball Toss
10 reps
Sit up explosively on the decline bench and toss the ball straight up, then catch it.
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ABS
Decline Sit Up with Medicine Ball Toss
A decline sit-up with an explosive toss at the top, which forces the abs to generate power rather than just move through a range. Catching the ball and lowering under control adds a coordination challenge and works the shoulders too.
How to do it
- 1
Set the decline bench to your angle and hook your legs in, holding a medicine ball in both hands.
- 2
Sit up powerfully, using the momentum to launch the ball straight up above you.
- 3
Toss the ball upward as you reach the top of the sit-up.
- 4
Wait for it to drop, keeping your core braced, and catch it softly in both hands.
- 5
Lower your torso back down slowly with the ball.
- 6
Keep your chest up and shoulders back throughout.