York Sit Up Bench Exercises

York is an exercise equipment company that specializes in barbells, dumbbells, home cardio machines, weight plates and benches. The York sit up bench has foam upper supports with an adjustable, slanted pad to lie on. Exercises can be done with this tool just like any other declined bench. Although it is called a sit up bench, you can work more than your abdominals.

Decline Press

Decline presses work your lower chest muscles, known as the pectorals. To do these, adjust the foam support to a high point, lie face-up on the bench and hook your lower shins under it. While holding dumbbells an inch apart above you, lower them down to your sides by bending your elbows. Once your upper arms parallel the floor, push back up and repeat for 10 to 12 repetitions. When doing decline presses, keep your palms facing your knees.

To do a decline fly for your lower, inner chest muscles, hold lighter dumbbells above your head with your palms facing. Bend your elbows slightly and maintain that bend as you lower your arms toward the ground and back up.

Sit-ups

Sit-ups work your lower and upper rectus abdominis, which is your stomach muscle. The higher you raise the foam support, the harder the sit-ups will be. Lie face-up with your lower shins hooked under the foam support and hands on the sides of your head. Steadily lift your shoulders and torso off the bench and forward until your back is approximately 90 degrees to the bench. Slowly lower and repeat 15 to 20 times. When doing these, rely on the strength of your abs instead of using momentum. An easier variation of this exercise is the incline crunch. Do these the same way as sit-ups, but instead of lifting your whole torso off the bench, only raise your shoulders and squeeze your abs forcefully.

Oblique Crunches

The obliques are found on the sides of your ribcage and they are responsible for rotational movements. To do oblique crunches, get into the same position as regular sit-ups, and alternate moving your opposite elbow toward your opposite knee every time you lift up. Perform 15 to 20 reps on each side. These can be done as crunches and sit-ups.

Reverse Crunches

Reverse crunches are performed with your body in the opposite direction of the crunch and decline press exercise. Lie on your back with your head near the top of the bench and your hands grasping the foam support. In a steady motion, tuck your knees into your chest, hold for a second then extend your legs back out so they are straight. Repeat for 15 to 20 repetitions. To make this exercise more challenging, keep your legs straight when you pull them in toward your chest. You can add resistance with these exercises by wearing ankle weights.

About this Author

Kevin Rail has worked in the fitness industry since 2001 and has been writing since 2004. He has professional experience as a certified personal trainer, wellness coach, motivational engineer and freelance fitness writer. He currently writes a monthly column for Ron Jones High-Performance Health. Rail has a bachelor\’s degree in sports management: fitness and wellness from California University of Pennsylvania.