Jes Reynolds…Your Fitness Coach

Russian Twist/ Dumbbell Decline Press Combo

Perform each exercise in succession, one immediately after the other.  After performing both take a 1 minute break and go start again. 10 twists each direction. 10 decline presses. 4 total sets.

RUSSIAN TWIST:
The Russian twist is an exercise for intermediate to advanced fitness level exercisers.   While performing the twist, the obliques contract to cause the torso to twist while the rectus abdominus holds an isometric contraction throughout the exercise.  The hip flexors and iliopsoas also come into play as well as some various other secondary muscles.   It’s vitally important to maintain neutral posture throughout the entire movement, otherwise you’ll be decreasing effectiveness by a fair margin.

To increase difficulty, use a weighted medicine ball or decline bench.  The further you hold the medicine ball from your body, the more difficult the exercise becomes, causing the shoulders to fire and adding additional stress to the abs.  When using the decline bench, bracing the legs within the two pads causes a natural activation of  hip flexors.  This activation will increase dramatically as the abdominals fatigue, so be sure to focus mentally on the  target muscle group.

Target Muscle Groups: Obliques External, Obliques Internal, Rectus Abdominis

DECLINE DUMBBELL PRESS:
This exercise is appropriate for moderate advanced lifters.  As I’m sure you can tell, the body is positioned with head and shoulders below the trunk and pelvis.  While this position allows for max muscle fiber activation in the chest, the somewhat precarious position can cause the shoulders to drift out of neutral into a less stable position.

Target Muscle Groups: Obliques External, Obliques Internal, Rectus Abdominis