Russian Twist (Decline Bench)

Muscle Groups Involved

Abs/Core - Primary
Obliques - Primary

Highlights

Start with bodyweight until you master the form.
Focus on hard, controlled stops and quick transitions.
Do not found your back.
Do not twist as far as you can go, letting the weight take you.

Description

The Russian Twist performed on a decline bench is a classic exercise used in gyms across the world that focuses on the abdominals, obliques and hip flexors. To perform the Russian Twist, start in

The Russian Twist performed on a decline bench is a classic exercise used in gyms across the world that focuses on the abdominals, obliques and hip flexors. To perform the Russian Twist, start in a seated position on a decline bench, feet secured under the foot pad. Brace your core and lean back so that your thighs are at a right angle to your torso. Hold a weight, medicine ball or clasp your hands together in front of your body. Twist your torso to one side forcefully while bringing the weight or ball beside your hip, then twist back to the center position. Pause quickly in both the side and center positions. Now twist to the opposite side, stopping sharply. Continue alternating sides in a controlled manner for the desired number of repetitions.

Common Mistakes

Do not round your back. Do not spring off of your tissues while twisting. I

Do not round your back. Do not spring off of your tissues while twisting. Instead intentionally use your muscles to control your movement in a quick and crisp manner. Do not use more weight than you can handle. Most people need to start with using no weight, only their hands.

Pro Tips

The harder you stop at each position the stronger you will get regardless o

The harder you stop at each position the stronger you will get regardless of the weight that you used. It is better to have a sharper, faster stop using your muscles than to use more weight but rely on your connective tissues to stop you.

Purpose

Russian Twists performed on a decline bench can preferentially strengthen t

Russian Twists performed on a decline bench can preferentially strengthen the hip flexors isometrically while challenging the abdominals and obliques.

Form

Use a mirror or partner to ensure a neutral spine position during the exerc

Use a mirror or partner to ensure a neutral spine position during the exercise. The farther out your hands stretch, the more challenging the exercise.