Otis-Up
A weighted sit-up that presses a plate from the chest to overhead as you come up. It loads the abs through a full sit-up while the shoulders and triceps finish with a press.
Primary muscles
- Abs (Rectus Abdominis)
Secondary muscles
- Front Delts
- Triceps
- Hip Flexors
- Sets
- 3
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on your back with knees bent and feet secured under a pad or by a partner, holding a weight plate to your chest with both hands.
Brace your abs and curl up off the floor.
As you rise, press the plate up so it finishes overhead at the top.
Bring the plate back to your chest as you roll back down.
Stop just before your shoulders touch the floor and start the next rep.
Breathing: Exhale as you sit up and press, inhale as you lower.
Coaching tips
Curl up, then press
Plate finishes over your head
Stay off the floor between reps
Common mistakes
Pressing before the torso starts to rise
Swinging up on momentum
Arching the back with the plate overhead
Safety notes
Start with a light plate and keep a firm grip while it is over your face.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.