Otis-Up
Otis-Up is a beginner-level compound in the strength category that primarily works the abs. It also recruits the chest, shoulders and triceps. It is performed with other equipment.
How to do it
- 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.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.