Otis-Up
Muscles worked
Instructions
- 1Secure your feet and lay back on the floor. Your knees should be bent. Hold a weight with both hands to your chest. This will be your starting position.
- 2Initiate the movement by flexing the hips and spine to raise your torso up from the ground.
- 3As you move up, press the weight up so that it is above your head at the top of the movement.
- 4Return the weight to your chest as you reverse the sit-up motion, ensuring not to go all the way down to the floor.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Otis-Up
The Otis-Up is a weighted sit-up variation where you press a load overhead at the top of the movement, turning a classic ab exercise into a combined strength-and-core drill. Lying on your back with a weight held against your chest, you flex the hips and spine to sit up while simultaneously pressing the weight overhead, then return to a mid-range position without ever letting your back fully touch the floor. This continuous tension heavily engages the entire rectus abdominis along with the shoulders, triceps and chest during the press. It's an advanced exercise that requires solid mastery of the standard sit-up before adding a load and an overhead press to it.
check_circleBenefits
- check_circleCombines ab work and an overhead press in one movement
- check_circleMaintains continuous tension on the abs
- check_circleBuilds functional core strength
- check_circleAlso engages the chest and triceps
lightbulbExecution tips
- lightbulbStart with a light load, coordination matters most
- lightbulbNever let your back fully rest on the floor between reps
- lightbulbSync the torso rise with the overhead press
- lightbulbKeep your feet firmly anchored to stabilize the movement
warningCommon mistakes
- warningUsing too heavy a load before mastering the movement
- warningLetting the back fully return to the floor between reps
- warningDoing the sit-up and press out of sync
- warningArching the lower back to sit up
helpFrequently asked questions
What weight should I use for the Otis-Up?expand_more
A light load, like a 2-5 kg (5-10 lb) plate or medicine ball, is plenty to feel the combined effect on the abs and shoulders.
Does the Otis-Up replace the regular sit-up?expand_more
It's more of a progression: it's best to master the bodyweight sit-up before moving to this weighted, more demanding version.
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