How do you guys do weighted sit ups?

[Kerpal]

I used to do them with a weight plate but I can't hold the plate against my chest or it blocks me from going up. So I have to hold it over my head, but then my arms get tired faster than my abs. Plus you can only go up to 45 lbs if your gym only has standard plates. Today I tried with a dumbbell across my chest and that worked a little better but wasn't very comfortable. How do you guys do it?

 

[spesmilitis]

Plate behind my head

 

[int3l]

isn't that bad for your neck? this is second hand info so don't quote me on this but i think i remember someone saying holding your head as you do situps is really bad?

 

[Skel]

I put a plate on my chest and hold it by hugging it

 

[EFFORT]

i do mine with a dumbbell across my chest

 

[Bonez]

I hold two dumbells (30-40 lbs each hand), and curl them to my shoulders and do them like that.

 

[mrRuckus]

I get a large bags of cookies to put on my chest and after every rep i reward myself with one.

 

[Francisco d'Anconia]

Have you tried inverted sit ups?

 

[Warboss Alex]

get some bands

 

[spesmilitis]

isn't that bad for your neck? this is second hand info so don't quote me on this but i think i remember someone saying holding your head as you do situps is really bad?

How is it bad for you neck? If anything, since your head is resting against the plate, your neck has less strain.

I like it this way because I can easier keep my back straight and my lower back arched. More ROM too. It is harder this way though. 10lbs behind your head = 25 lbs on the chest. Less impressive to the ladies but worth the advantages.

 

[hope7]

Hmmmm...

If you're able to lift so much weight, perhaps you should focus on performing the movement slower...

Or perhaps you could perform other ab exercises altogether.

Incorporate a variety of ab movements featuring a swiss ball...

Hanging leg raises, in my mind, are the gold standard of ab/core exercises...and I mean the type of hanging leg raises that require an unassisted, overhanded grip, NOT the use of those arm-suspender-thingees.

I swear, I feel more sore from performing 10-15 reps of a simple plank-type exercise than 20 reps of weighted pulls or crunches. Anyone, after all, can perform crunches and situps.

Why do em more slowly?

Is this the exercise you're talking about? http://www.theryo.com/2007/02/11/hanginglegraise.jpg
Interesting perspective, i'll have to try these next time I go.

 

[eminence]

I get a large bags of cookies to put on my chest and after every rep i reward myself with one.

haha i am still laughing from this

 

[Kerpal]

Hmmmm...

If you're able to lift so much weight, perhaps you should focus on performing the movement slower...

Or perhaps you could perform other ab exercises altogether.

That's what I do. I do 3 core workouts a week (in addition to lifting weights) in a circuit fashion, and when I do the sit ups, I do a 5 second pause at the top. This was my last core workout:

1. Turkish get ups x 5 (per side) @ 50 lbs (+5 lbs next time)
2. Russian Twist x 10 (per side) @ 45 lbs
3. Decline weighted sit ups w/ 5 second pause x 10 @ 45 lbs
4. Bicycle crunches

Repeat 3x

 

[The Inside Man]

I do mine on a decline ab bench all the way down (8 o 10) with a 15-20 lb medicine ball, the ones with side handles are great. 10 reps with the ball on my forehead, 15 more raising the ball from my stomach to over my head during while completing the crunch and back down to stomach over the decentric portion. Thats one set, and I do about 4 sets, with a warmup set of no weight. For an extra challenge hit the medicine ball into your abdominal wall on the decentric movement. It's worked pretty well for me and has functionally carried over to wrestling and boxing.

 

[Frink']

Put dumbbells over your shoulders. And do them on a decline bench. Slow negative motion.