Decline Sit-Up

Decline Sit-Up is a core exercise focused on Rectus abdominis. You can review average reps and rep standards on one page.

Log Decline Sit-Up

Average reps: Intermediate

Reference for an intermediate lifter.

Men 44

Women 37

Decline Sit-Up: Average reps

Level
Beginner	< 1	< 1
Novice	14	11
Intermediate	44	37
Advanced	81	70
Elite	123	107

Note: These values estimate average reps that can be completed in one set. Bodyweight, range of motion, tempo, and other personal factors can affect performance. See the detailed tables below.

Men by bodyweight (lb) [Reps]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	< 1	12	44	85	133
120	< 1	12	43	82	127
130	< 1	12	42	79	121
140	< 1	12	40	76	116
150	< 1	12	39	73	111
160	< 1	12	38	70	107
170	< 1	12	37	68	103
180	< 1	12	36	66	99
190	< 1	11	35	64	96
200	< 1	11	34	61	93
210	< 1	11	33	60	90
220	< 1	10	32	58	87
230	< 1	10	31	56	84
240	< 1	10	30	54	81
250	< 1	10	29	53	79
260	< 1	9	28	51	77
270	< 1	9	27	50	75
280	< 1	9	26	48	73
290	< 1	9	26	47	71
300	< 1	8	25	46	69
310	< 1	8	24	44	67

Men by age [Reps]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	6	27	55	87
20	< 1	10	36	67	103
25	< 1	11	37	70	107
30	< 1	11	37	70	107
35	< 1	11	37	70	107
40	< 1	11	37	70	107
45	< 1	9	34	65	100
50	< 1	8	30	59	92
55	< 1	5	25	52	83
60	< 1	2	21	45	73
65	< 1	< 1	16	38	63
70	< 1	< 1	11	31	54
75	< 1	< 1	8	25	45
80	< 1	< 1	4	19	37
85	< 1	< 1	< 1	14	30
90	< 1	< 1	< 1	10	24

Women by bodyweight (lb) [Reps]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	< 1	16	52	98	153
100	< 1	16	50	94	144
110	< 1	16	48	89	137
120	< 1	16	47	85	130
130	< 1	16	45	82	123
140	< 1	15	43	78	118
150	< 1	15	42	75	113
160	< 1	14	40	72	108
170	< 1	14	39	69	104
180	< 1	14	38	67	100
190	< 1	13	36	64	96
200	< 1	13	35	62	92
210	< 1	12	34	60	89
220	< 1	12	33	58	86
230	< 1	11	31	56	83
240	< 1	11	30	54	81
250	< 1	10	29	52	78
260	< 1	10	28	51	76

Women by age [Reps]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	9	33	64	100
20	< 1	13	42	78	119
25	< 1	14	44	81	123
30	< 1	14	44	81	123
35	< 1	14	44	81	123
40	< 1	14	44	81	123
45	< 1	12	40	75	115
50	< 1	10	36	69	106
55	< 1	8	31	61	96
60	< 1	5	26	53	85
65	< 1	1	20	45	74
70	< 1	< 1	15	38	63
75	< 1	< 1	10	31	54
80	< 1	< 1	7	24	45
85	< 1	< 1	4	19	37
90	< 1	< 1	< 1	14	30

Note: The table values are reference rep counts for one set. Bodyweight data can help estimate relative load, while age data can show trend differences.

Muscles worked

Group	Muscles
Primary muscles	Rectus abdominis
Secondary muscles	External obliques
Stabilizers	Rectus abdominis, External obliques
Grip	None

Track and analyze in the Shiba app

Review weight, reps, and progress in one place.

Log Decline Sit-Up in Shiba

How to read the table

Level	Description	Distribution
Beginner	Has learned proper form and trained consistently for at least 1 month.	Bottom 5%
Novice	Has trained consistently for at least 6 months.	Top 80%
Intermediate	Has trained consistently for at least 2 years.	Top 50%
Advanced	Has trained consistently for more than 5 years.	Top 20%
Elite	Has specialized in this exercise for more than 5 years.	Top 5%

More exercises

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Standing Cable Crunch

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	< 1	12	44	85	133
120	< 1	12	43	82	127
130	< 1	12	42	79	121
140	< 1	12	40	76	116
150	< 1	12	39	73	111
160	< 1	12	38	70	107
170	< 1	12	37	68	103
180	< 1	12	36	66	99
190	< 1	11	35	64	96
200	< 1	11	34	61	93
210	< 1	11	33	60	90
220	< 1	10	32	58	87
230	< 1	10	31	56	84
240	< 1	10	30	54	81
250	< 1	10	29	53	79
260	< 1	9	28	51	77
270	< 1	9	27	50	75
280	< 1	9	26	48	73
290	< 1	9	26	47	71
300	< 1	8	25	46	69
310	< 1	8	24	44	67

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	6	27	55	87
20	< 1	10	36	67	103
25	< 1	11	37	70	107
30	< 1	11	37	70	107
35	< 1	11	37	70	107
40	< 1	11	37	70	107
45	< 1	9	34	65	100
50	< 1	8	30	59	92
55	< 1	5	25	52	83
60	< 1	2	21	45	73
65	< 1	< 1	16	38	63
70	< 1	< 1	11	31	54
75	< 1	< 1	8	25	45
80	< 1	< 1	4	19	37
85	< 1	< 1	< 1	14	30
90	< 1	< 1	< 1	10	24

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	< 1	16	52	98	153
100	< 1	16	50	94	144
110	< 1	16	48	89	137
120	< 1	16	47	85	130
130	< 1	16	45	82	123
140	< 1	15	43	78	118
150	< 1	15	42	75	113
160	< 1	14	40	72	108
170	< 1	14	39	69	104
180	< 1	14	38	67	100
190	< 1	13	36	64	96
200	< 1	13	35	62	92
210	< 1	12	34	60	89
220	< 1	12	33	58	86
230	< 1	11	31	56	83
240	< 1	11	30	54	81
250	< 1	10	29	52	78
260	< 1	10	28	51	76

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	9	33	64	100
20	< 1	13	42	78	119
25	< 1	14	44	81	123
30	< 1	14	44	81	123
35	< 1	14	44	81	123
40	< 1	14	44	81	123
45	< 1	12	40	75	115
50	< 1	10	36	69	106
55	< 1	8	31	61	96
60	< 1	5	26	53	85
65	< 1	1	20	45	74
70	< 1	< 1	15	38	63
75	< 1	< 1	10	31	54
80	< 1	< 1	7	24	45
85	< 1	< 1	4	19	37
90	< 1	< 1	< 1	14	30

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	< 1	12	44	85	133
120	< 1	12	43	82	127
130	< 1	12	42	79	121
140	< 1	12	40	76	116
150	< 1	12	39	73	111
160	< 1	12	38	70	107
170	< 1	12	37	68	103
180	< 1	12	36	66	99
190	< 1	11	35	64	96
200	< 1	11	34	61	93
210	< 1	11	33	60	90
220	< 1	10	32	58	87
230	< 1	10	31	56	84
240	< 1	10	30	54	81
250	< 1	10	29	53	79
260	< 1	9	28	51	77
270	< 1	9	27	50	75
280	< 1	9	26	48	73
290	< 1	9	26	47	71
300	< 1	8	25	46	69
310	< 1	8	24	44	67

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	6	27	55	87
20	< 1	10	36	67	103
25	< 1	11	37	70	107
30	< 1	11	37	70	107
35	< 1	11	37	70	107
40	< 1	11	37	70	107
45	< 1	9	34	65	100
50	< 1	8	30	59	92
55	< 1	5	25	52	83
60	< 1	2	21	45	73
65	< 1	< 1	16	38	63
70	< 1	< 1	11	31	54
75	< 1	< 1	8	25	45
80	< 1	< 1	4	19	37
85	< 1	< 1	< 1	14	30
90	< 1	< 1	< 1	10	24

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	< 1	16	52	98	153
100	< 1	16	50	94	144
110	< 1	16	48	89	137
120	< 1	16	47	85	130
130	< 1	16	45	82	123
140	< 1	15	43	78	118
150	< 1	15	42	75	113
160	< 1	14	40	72	108
170	< 1	14	39	69	104
180	< 1	14	38	67	100
190	< 1	13	36	64	96
200	< 1	13	35	62	92
210	< 1	12	34	60	89
220	< 1	12	33	58	86
230	< 1	11	31	56	83
240	< 1	11	30	54	81
250	< 1	10	29	52	78
260	< 1	10	28	51	76

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	9	33	64	100
20	< 1	13	42	78	119
25	< 1	14	44	81	123
30	< 1	14	44	81	123
35	< 1	14	44	81	123
40	< 1	14	44	81	123
45	< 1	12	40	75	115
50	< 1	10	36	69	106
55	< 1	8	31	61	96
60	< 1	5	26	53	85
65	< 1	1	20	45	74
70	< 1	< 1	15	38	63
75	< 1	< 1	10	31	54
80	< 1	< 1	7	24	45
85	< 1	< 1	4	19	37
90	< 1	< 1	< 1	14	30

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	< 1	12	44	85	133
120	< 1	12	43	82	127
130	< 1	12	42	79	121
140	< 1	12	40	76	116
150	< 1	12	39	73	111
160	< 1	12	38	70	107
170	< 1	12	37	68	103
180	< 1	12	36	66	99
190	< 1	11	35	64	96
200	< 1	11	34	61	93
210	< 1	11	33	60	90
220	< 1	10	32	58	87
230	< 1	10	31	56	84
240	< 1	10	30	54	81
250	< 1	10	29	53	79
260	< 1	9	28	51	77
270	< 1	9	27	50	75
280	< 1	9	26	48	73
290	< 1	9	26	47	71
300	< 1	8	25	46	69
310	< 1	8	24	44	67

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	6	27	55	87
20	< 1	10	36	67	103
25	< 1	11	37	70	107
30	< 1	11	37	70	107
35	< 1	11	37	70	107
40	< 1	11	37	70	107
45	< 1	9	34	65	100
50	< 1	8	30	59	92
55	< 1	5	25	52	83
60	< 1	2	21	45	73
65	< 1	< 1	16	38	63
70	< 1	< 1	11	31	54
75	< 1	< 1	8	25	45
80	< 1	< 1	4	19	37
85	< 1	< 1	< 1	14	30
90	< 1	< 1	< 1	10	24

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	< 1	16	52	98	153
100	< 1	16	50	94	144
110	< 1	16	48	89	137
120	< 1	16	47	85	130
130	< 1	16	45	82	123
140	< 1	15	43	78	118
150	< 1	15	42	75	113
160	< 1	14	40	72	108
170	< 1	14	39	69	104
180	< 1	14	38	67	100
190	< 1	13	36	64	96
200	< 1	13	35	62	92
210	< 1	12	34	60	89
220	< 1	12	33	58	86
230	< 1	11	31	56	83
240	< 1	11	30	54	81
250	< 1	10	29	52	78
260	< 1	10	28	51	76

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	9	33	64	100
20	< 1	13	42	78	119
25	< 1	14	44	81	123
30	< 1	14	44	81	123
35	< 1	14	44	81	123
40	< 1	14	44	81	123
45	< 1	12	40	75	115
50	< 1	10	36	69	106
55	< 1	8	31	61	96
60	< 1	5	26	53	85
65	< 1	1	20	45	74
70	< 1	< 1	15	38	63
75	< 1	< 1	10	31	54
80	< 1	< 1	7	24	45
85	< 1	< 1	4	19	37
90	< 1	< 1	< 1	14	30