Arms Overhead Full Sit-up

Perform full sit-ups with arms extended overhead to powerfully engage your rectus abdominis and hip flexors.

IntermediateErector Spinae Iliopsoas Rectus Abdominis Latissimus Dorsi Obliques Teres Major Body weight

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 30s

Free · iPhone only · Available on the App Store

Description

A full body exercise that targets abdominals and improves core strength. The individual lies flat on the floor with arms stretched overhead then sits up fully, keeping arms extended.

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How to do Arms Overhead Full Sit-up

01
Setup
Lie supine on the floor with your knees bent, feet flat, and arms extended fully overhead, resting on the floor.
02
Setup
Engage your core, slightly tuck your chin towards your chest, and press your lower back gently into the floor.
03
Exhale as you initiate the movement, lifting your head, shoulders, and then your entire torso off the floor, keeping your arms extended overhead.
04
Continue to sit up until your torso is upright and your chest is near your thighs, maintaining fully extended arms pointing forward.
05
Inhale as you slowly and with control reverse the motion, lowering your torso vertebra by vertebra back to the starting position with arms extended overhead.

Tips

Focus on a controlled descent, slowly lowering your spine one vertebra at a time, to maximize time under tension and protect your back.
Keep your gaze fixed forward throughout the movement to maintain neutral neck alignment and avoid straining your neck.
Initiate the sit-up by engaging your abdominal muscles first, rather than swinging your arms or yanking with your neck.

Common mistakes

Using momentum to spring up quickly reduces abdominal engagement and can strain the lower back; instead, perform the movement slowly and with controlled core activation.
Arching the lower back excessively during the sit-up can cause discomfort and potential injury; maintain a slight posterior pelvic tilt and keep your core braced.
Allowing your arms to drop or bend during the sit-up diminishes the challenge; ensure your arms remain fully extended overhead throughout the entire exercise.

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Questions

What muscles does Arms Overhead Full Sit-up work?

Arms Overhead Full Sit-up primarily targets Erector Spinae, Iliopsoas, Rectus Abdominis. Secondary muscles include Latissimus Dorsi, Obliques, Teres Major.

Is Arms Overhead Full Sit-up good for beginners?

Arms Overhead Full Sit-up is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Arms Overhead Full Sit-up?

You need Body weight to perform Arms Overhead Full Sit-up. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Arms Overhead Full Sit-up?

Focus on a controlled descent, slowly lowering your spine one vertebra at a time, to maximize time under tension and protect your back. Keep your gaze fixed forward throughout the movement to maintain neutral neck alignment and avoid straining your neck. Initiate the sit-up by engaging your abdominal muscles first, rather than swinging your arms or yanking with your neck.

What are common mistakes when doing Arms Overhead Full Sit-up?

Using momentum to spring up quickly reduces abdominal engagement and can strain the lower back; instead, perform the movement slowly and with controlled core activation. Arching the lower back excessively during the sit-up can cause discomfort and potential injury; maintain a slight posterior pelvic tilt and keep your core braced. Allowing your arms to drop or bend during the sit-up diminishes the challenge; ensure your arms remain fully extended overhead throughout the entire exercise.