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Press Sit-Up

The Press Sit-Up primarily targets your Abdominals, with support from Chest, Shoulders, Triceps. It requires barbell and is best suited to expert lifters.

Expert level · Equipment: Barbell · Compound · Push

Primary muscles: Abdominals Secondary muscles: Chest, Shoulders, Triceps

How to perform Press Sit-Up

  1. Step 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. Step 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. Step 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. Step 4. Repeat for the recommended amount of repetitions.

Frequently asked questions

What is the correct bar path during a press sit-up?

The barbell should move vertically toward the ceiling as you rise. Keep your arms locked out and the weight stacked directly over your shoulders throughout the entire range of motion.

Which muscle groups are primarily targeted by this exercise?

The press sit-up primarily targets the rectus abdominis. The shoulders and upper back act as stabilizers to maintain the overhead position of the barbell.

What is a common mistake to avoid when performing press sit-ups?

Avoid letting the barbell drift forward past your face, which creates unnecessary leverage on the lower back. Do not use momentum or swing the weight to pull yourself up.

How can a beginner safely progress to using a barbell?

Start by performing the movement with a light medicine ball or a single dumbbell held with both hands. Once you can maintain a vertical arm position through the full sit-up, transition to an empty barbell.

How should I program press sit-ups into my workout routine?

Perform 3 to 4 sets of 8 to 12 controlled repetitions at the end of a session. Focus on a slow eccentric phase to maximize tension on the abdominal wall.

Sample sets & reps for Press Sit-Up

  • Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
  • Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
  • Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Abdominals exercises

  • 3/4 Sit-Up — bodyweight
  • Ab Crunch Machine — machine
  • Ab Roller — other
  • Advanced Kettlebell Windmill — kettlebell
  • Air Bike — bodyweight

See all Abdominals exercises →

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