Barbell Press Sit Up (Overhead Sit Up)
|Secondary Muscle(s)||Chest, Triceps, Shoulders|
Barbell Press Sit Up Instructions
- You can slightly bend your knees or have your legs extended fully.
- Anchoring your feet/legs will create more tension in your quads and hip flexors.
- Have a barbell above your chest with your arms extended (elbows slightly bent).
- Take your normal bench press grip.
- Take a breath out and imagine your abdominals curling your torso into the top position.
- You don't want a rigid torso position. Your back should not be arched during the execution of the exercise.
- Your core is not braced.
- Don't hold your breath on the concentric or eccentric portion of the movement.
- From an anatomy and biomechanics perspective, the rectus abdominus flexes the spine.
- You cannot put a muscle through a full range-of-motion properly if it is too tense.
- As you curl up, continue to press the barbell overhead.
- The top position has the barbell overhead.
- At the top position, you are "uncurling" your abs back to the floor.
- Don't flop your upper back on the ground.
- Do not use momentum to generate yourself to the top position. This happens usually with one swaying the barbell forward slightly.
- This is an advanced abdmonial movement. If you cannot perform it with a barbell, scale down to a medicine ball or dumbbells.
- Maintain a neutral neck position throughout the movement.