Intermediate exercise
Decline Russian Twist
Also called Decline Twists
Technique
How to perform Decline Russian Twist
- Secure your feet under the decline bench pads and keep your pelvis supported.
- Place your hands lightly behind your head without pulling, or hold a light weight plate against your chest.
- Raise your torso to approximately horizontal and hold that angle rather than repeatedly sitting up and lying down.
- Rotate your rib cage to one side while keeping your hips and legs steady.
- Return through the center and rotate to the other side, keeping the torso angle unchanged.
- Use a controlled rotation without swinging the arms or forcing an elbow-to-thigh contact.
Programming relevance
Muscles involved
Primary targets: External Oblique, Internal Oblique, Rectus Abdominis.
MuscleScoreRole
Calisthenics graph
Progression relationships
These relationships describe graph position, not personal readiness.