Sit-up with Arms on Chest
Expert Advice
Engage your core and avoid using your hip flexors to pull yourself up. Keep the movement smooth and controlled.
How-to-do Steps
- Lie on your back with knees bent and feet flat on the floor.
- Cross your arms over your chest.
- Tighten your abs and lift your upper body towards your knees.
- Lower yourself back down to the starting position.
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Muscles Worked
Sit-up with Arms on Chest primarily targets the Quads, Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads50%
Abs50%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Sit-up with Arms on Chest work?
Sit-up with Arms on Chest primarily targets the Quads, Abs. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Sit-up with Arms on Chest?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Sit-up with Arms on Chest suitable for beginners?
Yes, Sit-up with Arms on Chest is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
