The dumbbell decline twist fly is a chest exercise performed on a decline bench, targeting the pectoral muscles while also engaging the shoulders and tricep. The movement involves lowering dumbbells in a wide arc with a twisting motion, increasing the stretch and contraction of the chest.
Also Works
ShouldersTriceps
How to Perform
1
Lie down on a decline bench with your head lower than your hips.
2
Hold a dumbbell in each hand with your palms facing each other and your arms extended straight up over your chest.
3
Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
4
As you lower the dumbbells, twist your wrists so that your palms face forward at the bottom of the movement.
5
Reverse the motion and bring the dumbbells back up to the starting position, squeezing your chest muscles at the top.