Dumbbell Situps With Cross Jabs

Target muscles

The rectus abdominis drives the sit-up phase. The hip flexors lift the torso. The obliques drive the rotational punching. The deltoids and triceps power the punches. The trunk braces continuously through the asymmetric arm motion. As a combined movement, this loads the abs through both flexion and rotation in one rep.

How to perform

Setup

Lie on your back with knees bent, feet flat on the floor. Hold a dumbbell in each hand at chest level. Trunk braced.

Execution

Sit up by contracting the abs, bringing the torso upright. At the top of the sit-up, throw a cross punch with one arm — the dumbbell extends across the body diagonally. Then throw the cross punch with the other arm. Lower back to the floor under control. Continuous tempo.

Common mistakes

• Pulling on the neck. The abs do the work.
• Loading too heavy. The dumbbells are punching weight, not pressing weight.
• Sloppy punches. Throw clean diagonal punches with control.
• Sitting up too fast and crashing. Sit up under control.
• Holding the breath.

Progressions and regressions

Regress to standard sit-ups until the pattern is clean. Then add light dumbbells (3-5 pounds). To progress, increase dumbbell weight conservatively, or chain with standard sit-ups in the same set.

Programming notes

Combination ab work. 3 sets of 10-15 reps. Two or three times a week. Pair with planks and rotational ab work for complete trunk training.