Decline Dumbbell Twist Fly - Your Quick Guide To Great Form

Decline Dumbbell Twist Fly – Your Quick Guide To Great Form

Decline Dumbbell Twist Fly is a nice chest building lift to improve your lower pecks. If you are aiming to get outstanding technique and build-up your Pectoralis Major now. Then apply this how to guide and you will get going immediately.

Decline Dumbbell Twist Fly Exercise Summary

  • Primary Muscles Worked: Pectoralis Major – Sternal
  • Other Muscles (Secondary) Worked: Latissimus Dorsi, Levator Scapulae, Pectoralis Major – Clavicular, Pectoralis Minor, and Rhomboids
  • Equipment: Dumbbells and Bench
  • Mechanics Type: Isolation
  • Force: Push
  • Utility: Auxiliary

Decline Dumbbell Twist Fly Procedure

  • Pick up some dumbbells in this case not to heavy, then lay down on the decline bench.
  • Bring the dumbbells out to your side and lock your elbow slightly bent with your palms up.
  • Next, bring the dumbbells together above your chest and rotate your wrists so that your palms are facing towards you head.
  • Then lower the dumbbells back down to your side while rotating your palms back to facing up.
  • Do it again until you have performed your needed reps.

Muscles Used

Target (Agonist)

  • Pectoralis Major, Sternal


  • Latissimus Dorsi
  • Levator Scapulae
  • Pectoralis Major – Clavicular
  • Pectoralis Minor
  • Rhomboids

Dynamic Stabilizers

  • None


  • Biceps Brachii
  • Brachialis
  • Obliques
  • Rectus Abdominis
  • Triceps Brachii
  • Wrist Flexors

Antagonist Stabilizers

  • Erector Spinae


For you to have the best improvement, you must focus on these timeless tips. Also, if you need to minimize your likelihood of an injury, you need to understand these tips.

  • To Improve Power And Speed, Bring Up The Velocity Of Your Movements. Maintain nice form or you might be more suboptimal to injury. You ought to reduce the weight to 50-60% of your 1RM when lifting for speed. However, you need to stop between every rep.
  • Deciding On A Recovery Period To Be Quick, But You Can Still Accomplish A Entire Set. Every time your break period is to short you could not be able to perform your entire set, if it is too long you will be simply being inefficient.
  • Complete the Proper Quantity Of Sets Utilizing Rest. Your goal initially might be to do 3 sets to near fatigue. In reality, you can build up to 5 sets. If your muscles aren’t exhausted at the end of 3 – 5 some thing should change. Initially you can increase the resistance to make each rep tougher. Next you can cut down on the rest time between each set.
  • Slow Down All Repetition To About 5 Seconds For Every Contraction And The Same For The Extension, To Speed Up Your Workout. So that you will develop bulk you need to maximize the time under strain of your primary muscle tissue. Slowing your execution will improve the time period under strain. Multiple research papers have revealed that 4-6 seconds extension and contraction is the ideal time provides maximal benefit for creating muscle gains. You need to include this strategy once in a while, and not every time you lift.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You must keep from making these fairly typical errors to build and maintain ideal technique and see large gains. Additionally, when you stay away from these issues you will decrease the probability of having to deal with an injury.

  • Don’t Allow Yourself To Cheat. In the majority of the time, cheating is utilizing momentum as a substitute for the strength of your main muscle tissue. Occasionally, some cheating on your last rep can be beneficial to overload your muscle, however not for more than a handful of reps.
  • You Can’t implement inadequate technique. Poor technique can be a fast path to surely have a physical injury.
  • You Must Not Attempt To Lift More Weight Than You Can Do Correctly. You’re likely to forfeit your form and can cause a physical injury when you make an attempt to lift more than you should.

To Avoid More Bodybuilding Mistakes Look Here.

Decline Dumbbell Twist Fly Recap

You ought to at this instant have the ability to accomplish decline dumbbell twist fly perfectly. Finally your future phase is to carry out decline dumbbell twist fly as a piece of a frequent fitness regime to train your Pectoralis.

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