Contact Us
Man using sit up bench

Ten Different Ways to use a Sit-up Bench

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.

Variety of images showing different exercises on the sit up bench

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.


6. Dips

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.


7. Step-Ups

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.


10. Planks

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.


About Us

At Fresh Air Fitness, we provide schools, colleges, universities, parks, and community spaces with sustainable and innovative outdoor gym solutions. 

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. 

Since 2007, we have installed over 4,000 gyms nationwide and provide an end-to-end service from initial site visit to design, delivery, and installation. We project manage your outdoor gym project from inception to completion and provide full after sales care through our dedicated team of outdoor gym specialists. Read some of our success stories here.

Back to all blog posts

Make an enquiry

Alternatively, speak to one of our experts: 01483 608 860

Need Funding? Speak to our outdoor gym equipment funding expert today!


Strength & Cardio Package: 4 pieces/ 13 User, Including the NEW Training Rig ONLY £9,500


Want to see more? Download our outdoor fitness equipment brochure