Press Sit-Up

An advanced core exercise combining a sit-up with an overhead barbell press to build abdominal and chest strength simultaneously.

Instructions

1. Lie down on an abdominal bench or decline bench with a barbell resting on your chest.
2. Position your legs so they are secure on the extension of the abdominal bench.
3. Take a grip on the barbell slightly wider than shoulder width.
4. While inhaling, tighten your abdominals and glutes.
5. Simultaneously curl your torso as you would during a sit-up and press the barbell to an overhead position while exhaling.
6. Use your arms to push the barbell out while maintaining focus on the abdominal muscles.
7. Continue pressing until your arms are fully extended overhead.
8. Lower your upper body back down to the starting position while bringing the barbell back down to your torso.
9. Remember to breathe in while lowering your body.
10. Repeat for the desired number of repetitions.

Tips

• This is an advanced exercise combining two complex movements.
• Start with a very light weight to master the coordinated movement.
• Keep your core extremely tight throughout the exercise.
• The sit-up portion should be driven by your abdominals, not momentum.
• The press should be smooth and controlled, not jerky.
• This exercise provides significant core and pressing strength benefits.