Abs
Decline Bench Russian Twist
The Decline Bench Russian Twist is a strength exercise for your abs. Share of the load in the Zulta muscle model: obliques 49%, upper abs 12% and lower abs 10%.
How to do it
- Sit on a decline bench with your feet hooked under the pads and hold a plate or dumbbell at the chest.
- Lean back until the torso is about 45 degrees from the bench.
- Rotate the torso to one side, bringing the weight beside the hip.
- Rotate through the middle to the other side.
- Keep alternating at a controlled pace, holding the lean angle.
Tips
- Turn the shoulders, not just the arms.
- Keep the chest tall and the back long.
Common mistakes
- Swinging the weight with the arms only.
- Rounding the back and sinking lower each rep.
- Moving so fast that the weight carries you.
Muscles worked by the Decline Bench Russian Twist
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Seated and leaning back, the hip flexors hold the V. Turning the trunk against load trains the obliques as rotators, with the hips and shoulders transferring the force.
Decline Bench Russian Twist alternatives
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Frequently asked questions
What muscles does the Decline Bench Russian Twist work?
Mainly the obliques. The upper abs and lower abs assist.
Is the Decline Bench Russian Twist good for beginners?
The Decline Bench Russian Twist is rated intermediate. If you are new, learn the Russian Twist first and build up from there.
What is a good alternative to the Decline Bench Russian Twist?
For example the Medicine Ball Russian Twist, Cable Woodchop and Russian Twist. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.