Enhancing Skills

Situp press

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Dumbbell

The dumbbell sit up press is a compound exercise that targets multiple muscle groups in the body. It involves a combination of a sit-up and an overhead press using dumbbells.

Stretch to do prior to exercise:

  • Lower back stretch
  • Shoulder stretch

Warmup to do prior to exercise:

  • 5-10 minutes of light cardio
  • Bodyweight squats
  • Arm circles
  • Cat-cow stretch

How to select the proper weight: Choose a weight that you can comfortably lift overhead while performing a sit-up. Start with lighter weights and increase gradually as you get stronger and more comfortable with the exercise.

Proper form:

  1. Lie on your back with your knees bent and feet flat on the floor. Hold a dumbbell in each hand, with your arms extended straight up towards the ceiling.
  2. Perform a sit-up by raising your torso off the floor and bringing your knees towards your chest.
  3. As you sit up, press the dumbbells up and overhead, extending your arms fully.
  4. Lower the dumbbells back to the starting position as you lower your torso back to the floor.

How to reduce the difficulty: To make the exercise easier, you can perform the sit-up without the dumbbell press. Alternatively, you can use lighter weights or perform the exercise with a partner who can assist you in lifting the dumbbells.

How to increase difficulty: To make the exercise more challenging, you can use heavier weights, perform the exercise on an incline bench, or add a twist at the top of the movement to engage your obliques.

Number of reps:

  • Beginner: 8-12 reps
  • Intermediate: 12-15 reps
  • Advanced: 15-20 reps

Estimated time for exercise: 10-15 minutes

Body Group:

Full Body

Muscle Group(s):

Abdominals, Shoulders, Side Abs

Muscles used:

Primary:

Rectus Abdominis, Deltoids

Secondary:

Obliques

Tertiary:

N/A

Difficulty:

Intermediate

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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