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Barbell Press Sit-Up

Barbell Press Sit-Up

The Barbell Press Sit-Up is a dynamic exercise that targets multiple muscle groups in the core, upper body, and shoulders. This challenging exercise combines the traditional sit-up movement with an added resistance from a barbell, making it an excellent choice for those looking to increase strength and muscle tone. When performing the Barbell Press Sit-Up, your core muscles, including the rectus abdominis and obliques, are engaged to stabilize and power the movement. Additionally, the movement requires recruitment of the chest, shoulders, and triceps as you push the barbell overhead during the sit-up portion. This exercise can help you develop a strong, stable core while also improving upper body strength and shoulder mobility. To execute the Barbell Press Sit-Up, proper form is crucial. Start by lying on your back with your knees bent and feet flat on the ground. Hold a barbell with an overhand grip, positioning it at shoulder level. Engage your core and exhale as you lift your torso off the ground, simultaneously pressing the barbell overhead until your arms are fully extended. Inhale as you lower your torso back down slowly to complete one repetition. Remember to start with a weight that challenges you but allows you to maintain proper form throughout the movement. If you are a beginner or have any pre-existing injuries or limitations, it is best to consult with a fitness professional to ensure that this exercise is suitable for you. Incorporating the Barbell Press Sit-Up into your workout routine can add variety and intensity to your core training, helping you achieve your strength and fitness goals.


  • Lie on a flat bench with your feet planted firmly on the ground and grasp a barbell with an overhand grip, wider than shoulder-width apart.
  • Start with the barbell resting on your chest, just below your collarbone.
  • Engage your core and press the barbell upward in a controlled motion, extending your arms fully.
  • Simultaneously, sit up and lift your upper body off the bench, bringing your chest towards your knees.
  • Pause for a moment at the top of the movement, then slowly lower your upper body back down to the starting position.
  • Continue the motion by lowering the barbell down toward your chest, maintaining control throughout the movement.
  • Repeat the exercise for the desired number of repetitions.

Tips & Tricks

  • Incorporate variations of the Barbell Press Sit-Up, such as adding a twist or using different hand positions, to target different muscle groups and keep your workouts challenging.
  • Ensure proper form by maintaining a neutral spine throughout the movement and engaging your core muscles.
  • Gradually increase the weight of the barbell over time to continually challenge your strength and progress.
  • Listen to your body and adequately rest between sets to prevent overtraining and injury.
  • Pair the Barbell Press Sit-Up with exercises that target the opposing muscles, such as back exercises, to maintain muscular balance.
  • Focus on your breathing technique by exhaling on the way up and inhaling on the way down to enhance core engagement and stability.
  • Incorporate core strengthening exercises, such as planks and Russian twists, into your training routine to complement the Barbell Press Sit-Up and improve overall core strength.
  • Pay attention to your nutrition by consuming a balanced diet that supports your fitness goals, including adequate protein for muscle repair and carbohydrates for energy.
  • Gradually increase the frequency and duration of your Barbell Press Sit-Up workouts to build endurance and work towards achieving your fitness goals.
  • Seek professional guidance from a certified fitness trainer or instructor to ensure proper technique and prevent potential injuries.


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