Beginner
DUMBBELL DECLINE TWIST FLY
Chest
Body Part
Pectorals
Target Muscle
Dumbbell
Equipment
Beginner
Difficulty
Target Muscles
Pectorals
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Lie down on a decline bench with your head lower than your hips.
2
Step:2 Hold a dumbbell in each hand with your palms facing each other and your arms extended straight up over your chest.
3
Step:3 Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
4
Step:4 As you lower the dumbbells, twist your wrists so that your palms face forward at the bottom of the movement.
5
Step:5 Reverse the motion and bring the dumbbells back up to the starting position, squeezing your chest muscles at the top.
6
Step:6 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
