Otis Up
Also known as: weighted sit up press, otis sit up, otis ups, otis-up, plate sit up press, sit up with plate press, weight plate sit up
- Secondary muscles
- Hip Flexors, Spine
- Body part
- Core
- Position
- Lying
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Holding a plate pressed toward the ceiling turns the sit-up into a balancing act: the weight stays stacked over your shoulders as the torso rises, so the abs curl while the shoulders and upper back keep the plate vertical. Start lighter than pride suggests - ten pounds held at arm's length changes the movement completely.
How to do the Otis Up
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head with your elbows pointing outwards.
- Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Breathe out as you crunch and let the last bit of air leave the lungs at the top of each rep.
Muscles worked
Primary
Abs · Core
The rectus abdominis shortens to bend the spine forward, and each rep should end with the upper abs fully contracted and the ribs pulled down.
Secondary
- Hip Flexors — The hip flexors take over if your feet are anchored and you come up too high; keep the range short to leave them out.
- Spine
Common mistakes
- Pulling on the neck — hands behind the head should support, not yank; keep the elbows wide and the chin about a fist away from the chest.
- Sitting all the way up — a crunch is a curl of the ribs toward the pelvis, not a sit-up; the lower back should stay on the floor the whole time.
- Cranking out fast reps — momentum does the work if you bounce; lift to a squeeze, hold for a count and lower slowly.
- Never adding load — once bodyweight reps get easy, hold a plate on the chest or use a cable rather than doing sets of 50.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 3 × 8–12 | 60 s |
| Endurance | 2–3 × 15–25 | 45 s |
Crunches close out a session after the heavy work, or they can fill the rest periods between sets of a lift that does not need much bracing. Pair a cable crunch with a cable side bend on the same stack.
Variations and alternatives
Similar exercises
Without weighted
Frequently asked questions
What muscles does the Otis Up work?
The Otis Up primarily works the abs. It also involves the hip flexors and spine, which assist the movement and stabilise the joints.
Is the Otis Up good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Otis Up with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Otis Up?
If you cannot do the Otis Up, try the Hip Lift Hanging Knee Raise, the Forearm Plank Pike or the Cocoon Crunch. Each of them trains the abs through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Otis Up, a sensible starting point is strength: 3 × 8–12 with 60 s rest; endurance: 2–3 × 15–25 with 45 s rest. Train it at the end of a session or pair it with a lower-body lift as active rest.
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