Russian Twist on Flat Bench with Weight Plate
Flat bench elevates the upper body for a greater rotational range than a floor-based Russian twist
Core & AbsIntermediateStrengthRotation
At a glance
| Muscles worked | Primary: Obliques |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Intermediate |
| Type | Strength · Rotation |
| Sets & reps | 3 sets × 12-15 each side |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Sit on the end of a flat bench with knees bent, leaning back slightly
- Step 2: Hold a weight plate with both hands at chest level
- Step 3: Rotate your torso to one side, bringing the plate toward your hip
- Step 4: Return to center and rotate to the opposite side
- Step 5: Continue alternating for the full set
Equipment
- Weight plate optional
- Flat bench optional
Coaching tips
Benefits
Flat bench elevates the upper body for a greater rotational range than a floor-based Russian twist
Common mistakes
Twisting only the arms instead of rotating from the core
Make it harder
Use a heavier plate or extend the legs out for more core demand
Make it easier
Use a lighter plate and keep feet planted on the floor
Breathing
Exhale rotating, inhale returning to center
Build a workout with this exercise
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Intermediate · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.