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Medicine Ball Decline Sit Up with Toss
A ballistic core exercise using a decline bench and medicine ball to target the abs and hip flexors for explosive power; commonly used in athletic conditioning.
About Exercise
Equipment
Medicine Ball, Decline Bench
Difficulty
4/5 • Advanced
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Hip Flexors
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Obliques
8/10External Obliques, Internal Obliques
Chest
6/10Mid Chest
Shoulders
6/10Anterior Delts
Hip Flexors
4/10Iliopsoas
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Secure feet under the pads of a decline bench and lie back, holding a medicine ball at your chest with both hands.
- Lower your torso under control until your back touches the bench.
- Explosively sit up while engaging your core.
- At the top of the movement, throw the ball straight up or to a partner.
- Catch the ball softly and immediately descend into the next repetition.
Coaching Tips
Form Cues
- Explode up
- Throw from the chest
- Control the catch
- Keep core braced
Breathing
Inhale as you lower your body, exhale forcefully as you sit up and throw the ball.
Tempo
2-0-1
Range of Motion
Go from full spinal extension on the bench to a full upright seated position.
Safety
Safety Notes
- Ensure feet are securely locked in pads
- Start with a light ball to master timing
- Avoid if experiencing lower back pain
Spotting
A partner can stand at the foot of the bench to catch and return the ball.
Common Mistakes
- Using too much momentum
- Arching the lower back excessively
- Catching the ball with loose arms
When to Avoid
- Acute lower back injury
- Shoulder impingement
- Recent abdominal surgery
Flexibility Needed
- Adequate hip flexion
- Shoulder overhead mobility
Build Up First
- Master basic sit-up
- Core stability competency
- Medicine ball handling comfort
Also known as
Decline Med Ball Toss, Decline Sit-Up Throw, Medicine Ball Decline Throw, Weighted Decline Sit-Up Toss
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