Bodyweight
Archer Push Up
Pectorals · Chest
Advanced10
Demonstration
IntermediateIsolationDumbbell
Dumbbell Decline Twist Fly
Pectorals · Chest
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Instructions
- 1
Lie down on a decline bench with your head lower than your hips.
- 2
Hold a dumbbell in each hand with your palms facing each other and your arms extended straight up over your chest.
- 3
Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
- 4
As you lower the dumbbells, twist your wrists so that your palms face forward at the bottom of the movement.
- 5
Reverse the motion and bring the dumbbells back up to the starting position, squeezing your chest muscles at the top.
- 6
Repeat for the desired number of repetitions.
Muscles worked
Primary
Pectorals
shoulders
Secondary
shoulderstriceps
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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Alternatives
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