Sit-up benches provide versatile options for strengthening your core, enhancing stability, and engaging various muscle groups.
If you're a fitness enthusiast looking to maximise your training efforts, here are ten effective ways to use a sit-up bench for a full body workout.
24th August 2023
1. Classic Sit-Ups
The sit-up bench serves as the perfect platform for traditional sit-ups.
By positioning your feet securely under the posts, and laying back across the bench, you can execute full sit-ups and crunches to target your abdominal muscles.
Cross your hands across your chest for a slightly easier option, or increase resistance by keeping your hands by your temples.
2. Leg Raises
To engage your lower abdominal muscles and hip flexors, opt for leg raises on the sit-up bench.
Lie back on the bench with your hands gripping the sides, lift your legs off the ground, and raise them towards the sky while keeping them straight. Lower them back down slowly for controlled resistance.
3. Russian Twists
Enhance your core stability and work on oblique muscles by performing Russian twists on the sit-up bench.
Sit on the bench, lean back slightly, and lift your feet off the ground. Twist your torso from side to side, reaching both hands towards the ground on each rotation, engaging your oblique muscles throughout the movement.
Make this move even harder by holding a weight or medicine ball.
4. Incline Push-Ups
Diversify your upper body workout by incorporating incline push-ups on the sit-up bench.
Place your hands on the side bars, with your legs straight out behind you, feet on the ground. Perform push-ups, targeting your chest, shoulders, and triceps.
5. Decline Push-Ups
Looking for something more challenging? Decline press-ups should do the trick!
Place your hands shoulder width apart on the ground, your feet on the bench, with your body in a straight line. Perform push-ups, targeting chest, shoulders and triceps.
Build triceps strength and tone by executing dips on the sit-up bench.
Facing away from the sit up bench, grip the side bars that run along the bench behind you with fingers facing forward, and your knees bent or straight out in front of you. Lower your body towards the ground and push back up, focusing on your triceps engagement.
Turn your sit-up bench into a cardio and lower-body exercise tool by performing step-ups.
Step on and off the bench alternately, lifting your knees towards your chest, and engaging your glutes, hamstrings, and quadriceps.
8. Seated Leg Extensions
Sit at the edge of the bench with your feet resting on the floor, leaning back enough to engage your core with your hands gripping the bench either side of your hips.
Extend your legs fully, lifting your feet towards the ceiling, and then lower them back down for an excellent quadriceps workout. For a slightly easier version, bend your legs and raise your knees instead.
9. Bulgarian Split Squats
Place one foot on the bench behind you, and the other foot positioned on the floor in front of you, creating a lunge-like position. Lower your body into a squat, engaging your glutes and quadriceps, and then return to the starting position.
Alternate legs for an effective lower-body workout.
Turn your sit-up bench into a plank station by placing your forearms on the bench and extending your legs backward into a plank position.
Hold the plank for as long as you can to engage your core and improve overall stability.
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Our fun, engaging and easy-to-use outdoor gym equipment is an excellent way to encourage children to get involved and enjoy more physical activity with their friends - keeping them happy, fit and healthy.
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