The Dumbbell Decline Twist Fly is a variation of the traditional dumbbell fly exercise that targets the chest muscles from a declined angle. This exercise also incorporates a twisting motion to engage the obliques and core muscles.
How to perform
To perform the Dumbbell Decline Twist Fly, follow these steps:1. Set up a decline bench at a low angle (approximately 30-45 degrees) and place two dumbbells on the floor at the base of the bench.
2. Sit down on the bench and carefully lie back, ensuring that your head and upper back are supported by the bench.
3. Pick up the dumbbells and extend your arms straight up above your chest, palms facing each other.
4. Slowly lower the dumbbells out to the sides in a controlled motion, keeping a slight bend in your elbows.
5. As you lower the dumbbells, twist your torso to the right, bringing the dumbbells towards the outside of your right hip.
6. Engage your chest muscles to bring the dumbbells back up to the starting position, twisting your torso back to center as you do so.
7. Repeat the movement, this time twisting your torso to the left as you lower the dumbbells.
8. Continue alternating sides for the desired number of repetitions.
9. Once you have completed the set, carefully set the dumbbells down on the floor and sit up to return to a seated position.
It is important to maintain proper form throughout the exercise, using a weight that allows you to perform the movement with control and without straining. This exercise can help improve strength and definition in the chest and core muscles.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.