This version of the sit-up is going to challenge your abs with a "Fingal Fingers" style of setup that actually takes the hip flexors out of the equation.
Normally, when you do a sit-up with your feet anchored, this automatically engages the hip flexors. This can put a lot of torque onto the lower back, which is one of the biggest issues with the sit-up as an exercise.
THIS version of the sit-up removes the anchoring of the feet and instead anchors your hands onto a bar, done "Fingal Fingers" style (like the strongman event where you walk your hands up a large post to flip it over).
As you come up into the sit-up, you'll engage the abs with a pull AND a sort of push, which helps to minimize the hip flexors.
And, because you're doing this version on a bench, it changes the strength curve of the exercise, allowing you to use more weight to challenge the abs even more.
You're essentially starting halfway up the range of motion of the arc of the landmine (the more vertical the bar is, the less resistance you get) while still getting the FULL range of motion on the sit-up.
I call these "landmine" because the action is similar to that (with one end anchored) but because of how they're done, you don't actually need the end of the bar anchored. I've just got it braced up against the bottom crossbeam of my rack.
You CAN absolutely use a landmine setup, but it's not necessary.
This is an advanced exercise so you'll also need a strong core just to start with...this is going to make it even stronger.
How to Do Landmine Fingal Finger Sit-Ups on a Bench
First, set the end of the bar up against something solid (or use a landmine setup). Set a flat bench about 2-3 feet away from that point (you can experiment with this), parallel to the bar direction.
The first time you do it, use an empty bar, to get an idea of the setup before you start adding weight.
When you're ready to add weight, put small plates on the working end. I've got two 25 lb plates on here.
Grab the end of the bar.
Lift it up.
Now sit on the bench.
Lie back on the bench.
You can adjust where you sit on the bench as needed. It doesn't matter if your head is off the end of the bench for this.
Now start the sit-up. As you raise your upper body off the bench, push the bars up while at the same time using them to pull yourself up. It's hard to explain the sensation until you try it.
As you come up higher, walking your hands down the bar, straighten your torso.
Come up as high and as far forward as you can, using the bars to pull your torso forward as you push the bars higher. Squeeze hard at the top for a few seconds.
Lower slowly and under control, walking your hands back up the bar.
Then repeat.
When you're done, come back to the top of the exercise...it'll be easier to stand up to set the bar down from there.
This one will really challenge your core strength and hammer your six-pack abs (rectus abdominis).
The targeted resistance you'll get with the bar and weight is extremely effective for abdominal training and definitely worth trying out!
You can do a similar movement without walking your hands up the bar, using TWO bars on the floor.
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Want Another Deep Core Exercise to Build Core Strength?
It sounds horrible but it's actually VERY effective, combining a push and a pull at the same time as the torque goes directly through the core.
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