Otis-Up

Muscles worked

Setup

1. Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Hold a weight plate with both hands directly over your chest with your arms fully extended and locked out.
3. Engage your core and press your lower back firmly into the floor to eliminate any arch.

How to do it

1. Exhale as you sit up, keeping your arms locked and driving the weight plate straight up toward the ceiling.
2. Continue the movement until your torso is fully upright and the plate is positioned directly overhead.
3. Inhale as you slowly lower your torso back to the starting position, rolling down one vertebra at a time.
4. Maintain a controlled 2-0-2 tempo, ensuring the plate stays on a vertical path rather than swinging forward.

Form checklist

• Keep your arms completely straight and perpendicular to the floor throughout the entire movement.
• Ensure your feet stay glued to the ground; do not let them lift as you sit up.
• Avoid 'throwing' the weight forward to create momentum; the movement should be driven by the abs.
• Keep your chin tucked slightly to maintain a neutral cervical spine.

Pro tips

• Focus on 'punching' the plate toward the ceiling at the top of the rep to maximize serratus anterior and deltoid engagement.
• Squeeze your inner thighs together to engage the adductors, which helps stabilize the pelvis during the ascent.

Make it harder

• Perform the exercise on a decline bench to increase the range of motion and time under tension.
• Pause for 2 seconds at the top of the movement while maintaining a strict overhead reach.

Frequently asked

What muscles does the otis-up work?

The otis-up primarily targets the abs and hip flexors, and also works the erector spinae, glutes, obliques, and quadriceps as secondary muscles.

What equipment do you need for the otis-up?

The otis-up uses weight plate.

Is the otis-up good for beginners?

The otis-up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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