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운동 라이브러리
Decline Dumbbell Twist Fly
A decline dumbbell fly with a wrist rotation through the arc, adding an internal-rotation squeeze at the top to intensify the lower-chest contraction.
가슴덤벨Horizontal adduction
주동근
대흉근
협응근
전면 삼각근이두코어
장비
덤벨
패턴
Horizontal adduction
준비 자세
- 01Set a decline bench to roughly 15 to 30 degrees and hook the feet in.
- 02Lie back with a dumbbell in each hand extended over the lower chest.
- 03Start with palms facing each other and a slight elbow bend.
- 04Pick a lighter load than a standard fly to keep the twist controlled.
수행
- 01Lower the dumbbells out to the sides in a wide arc, palms staying in.
- 02At the bottom stretch, begin the ascent along the same arc.
- 03As the dumbbells come together, rotate the palms toward the feet.
- 04Squeeze the chest hard at the top, then rotate back to neutral on the descent.
체크포인트
- -The twist happens at the top of the arc, not at the stretched bottom.
- -Elbow bend stays fixed through the whole rep.
- -Dumbbells finish close together over the lower chest.
- -Shoulder blades stay set against the bench.
흔한 실수
- -Twisting the wrists at the bottom where the shoulder is most vulnerable.
- -Loading so heavy the twist becomes a jerk.
- -Clanking the dumbbells together and losing tension.
- -Turning the movement into a press under fatigue.
프로그래밍 노트
- -Use 2 to 3 sets of 10 to 15 reps as a lower-chest isolation finisher.
- -Prioritize a hard 1 second squeeze at the top over added load.
- -Slot at the end of a pressing day when the pecs are pre-fatigued.