How Many Sets And Reps Of Roman Chair Situps Have To Be Done To Get Best Abs?

roman chair sit ups

How Many Sets And Reps Of Roman Chair Situps Have To Be Done To Get Best Abs?

If you’re a fitness seeker, it is obvious that you need a toned body. In this era of technology, we have lots of equipment for framing our body in a perfect frame.


So, today we are going to discuss the superb equipment of your gym and that is “Roman Chair”.

The Roman chair is an article for exercise that makes use of gravity to add opposition or resistance to the abdominal muscles, back exercises, and leg. Roman chair situps fortify the abdominal muscles, including the transverse abdominus, obliques, and rectus abdominus.

Since you are moving against gravity to lift yourself up, you will additionally reinforce the muscles of the back and erector spinae. The Roman chair at your gym will have a strategy for lower or raising the bar and rests. If you want to take advantage of this wonderful equipment, you should consult with the expert at your gym and it would be safer for you as well.

We gonna discuss each aspect in detail. Shall we?

How To Do Roman Chair Situps For A Perfect Body Frame?

At very first, I would say that Roman chairs machines outlines may vary from one model to other. In this way, as indicated by its outline you will have the capacity to work back muscles through hyperextensions or press muscles utilizing your body weight.

By performing Roman chair workout you recover your lower and press muscle used to more strain. In this way, when you will swing to fundamental activities with huge weights, for example, bench presses, you will be capable of doing with greater weights while remaining safe.

Likewise, Roman chairs situps enhance your body pose, making your shoulder and press muscles look better.

Define Your Abs Muscle With Roman Chair Sit Ups

    • Before you proceed with the Roman chair situps, your pelvis ought to be set completely on the seat so that the buttocks does not get slipped from the edge. Put your hands on your trunk and cross, in the lower legs lean against the rollers. Keep your legs completely straight and relax yourself by taking a deep breath. Additionally, hold your breath and start to bring down the torso under your thighs.


    • Next stage will be the forward twisting to about 30-60 degrees from the level. If you find this one difficult then, make it simple by bringing the torso 90 degrees to the floor. That is perpendicular to the floor.


    • When you have touched the optimum level of your exercise, take a deep breath and you will conquer the most troublesome part in raising your body to work out.


    • This activity must be finished by playing out a moderate or direct rhythm. Try not to twitch while lifting the body, since this won’t give the normal outcome.


  • While you are doing this exercise, your body will rotate in one direction and then the other direction, including the work of your intercostal muscles. Some of the trainers and the body builders make a use of free weights while performing it.

But this is actually not an incredible thought! Particularly for the amateur bodybuilders.

You are in danger because your lower back is still weak. Therefore you are more prone to injury. So, few bodybuilders use to make use of the free body weight but they must not do it.

But why? It’s because their objective is not to build abdominal muscles but rather to get it characterized.

Direction For Roman Chair Situps

    • keeping in mind the end goal to take full advantage of this exercise, bring down your body just underneath the even. This would be a hyperextension, during this time the spine is bent outward and the abdominal muscles will remain contracted, which implies that they work at the extraordinary degree.


    • When you lift your body up, try to adjust your back, and not simply lift the torso with the assistance of your back. You will move your and bend the spine but not the hip.


    • Very frequently individuals sit in the simulator so that the pelvis is noticeable all around. In this situation, the twisting will be seen in the hip joint, while press gets less load.


    • Avoid doing this activity holding overwhelming burdens on your trunk. This won’t give you a positive outcome since the press gets the effectively adequate load. Rather it will incorporate your hip flexors, the load will be less. At last, this will create a pain around your lower back.


    • As we cannot change the parameters of the Roman chair, that is why it doesn’t suit to taller athletes. A tall athlete would sit high and it would be inefficient as well as traumatic for him.


    • You proper positioning holds the utmost importance to bring the effective work of abdominal muscles and to prevent any kind of injury. Make sure that your pelvis is supported on the seat.


    • Do not bend your spine too much. This mistake is done by many people who use to do Roman chair situps. If you will bend your spine, this may lead to some injury or trauma and even can cause herniated disc.

Here We Present The List Of Some Latest Roman Chairs

NameSpecificationOur Rating
Marcy Adjustable Hyperextension Roman Chair / Exercise Hyper Bench JD-3.1




  • See The Price
    Sportmad Adjustable Roman Chair
  • Heavy-duty steel construction improves stability for better workouts

  • Non-slip footplate built-in.

  • Overall dimension: 60"(L) x 25"(W). Height adjustable: 34" - 45"

  • See The Price
    Titan Abs Back Hyperextension Exercise Bench Roman Chair X Strength Training





  • See The Price
    Doit Power Adjustable Roman Chair Indoor Sports Equipment Black
  • Thickly padded bench with durable stitched vinyl upholstery

  • Non-slip footrest

  • Adjustable footrest, backrest

  • Foldable

  • See The Price,/a>
    Powertec Fitness P-HC10 45-Degree Dual Hyperextension / Roman Chair
  • Foldable

  • Adjustable seat acc to height

  • Measures 24 x 30 x 50 inches (W x H x D);

  • Capacity: 500-pound capacity

  • See The Price

    Words Of Closure

    In this article, we have discussed the Roman chair and Roman chair situps. One should be careful while performing exercises with the Roman chair because you need to take care of your body posture and should avoid any injury.

    Do not perform Roman chair situps without proper guidance, when you are performing for the first time, you should perform under the observation of the experts.

    I hope this sharing was fruitful for you, let us know if you need more assistance. We would love to serve you.

    Frequently Asked Questions About Roman Chair Situps

    Are Roman chair situps good for the body builders?
    Is it safe to use Roman chairs?
    How many reps and sets of Roman chair sit-ups need to be done?
    Are Roman Chair Situps bad for my lower back? Is there any danger?
    Why Roman chair situps holds so much of importance?
    What is the easy method to perform Roman chair situps?