How To Do Sit-Up Press

By: Chris Freytag, CPT

Chris Freytag demonstrating a Sit-Up Press

Sit-ups are a traditional bodyweight exercise that strengthens your core. However, if you’re looking to amp up your game for a total body exercise, then just add dumbbells to the mix and learn how to do a sit-up press! This move increases the challenge by firing up your shoulders and chest with the added resistance of the pressing motion and, because you are holding a dumbbell, increases the intensity in your abdominals giving them a killer move for sure!

The Sit-Up Press is both an effective and functional exercise to balance out your workout routine. You are dependent on strong core and shoulder muscles because you use them in your everyday life. Total body exercises like the Sit-Up Press will help you to improve your posture, walk taller and prevent injury!

You will need dumbbells for this exercise. We recommend picking a weight that is appropriate for your strength. If you use dumbbells that are too heavy, you might strain your lower back, so if you’re experiencing any discomfort there during this exercise then decrease the weight of your dumbbells.

Before you get started, here are some quick tips to perfect your Sit-Up Press: Hold the dumbbells at your chest as you sit up. Extend your arms once you get to the seated position. When you sit up, lengthen your spine by sitting up as straight as possible. Roll back onto your back with control by engaging your abs. This part of the move is as equally important as the sit-up portions. Resisting the weight as you lower to the floor is where your core really kicks in.

Looking for other ways to switch-up your sit-ups? Keep your workout routines fun and ever changing by trying the sprinter sit-up and the full sit-up!

1) Start on back with bent knees and feet on the mat. Elbows are bent and dumbbells are resting above the chest.

2) Bring the head, neck, and shoulders off the mat sitting up, and extend the arms out long pressing the dumbbell forward. Return back to the mat with control.

Targets: core, chest, back



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