Equipmentdumbbell
Difficultyintermediate
tricepsupper arms
Dumbbell Twisting Bench Press
The dumbbell twisting bench press is a variation of the standard dumbbell bench press that incorporates a wrist twist to further engage the triceps, chest, and shoulders. This exercise requires coordination and control to safely twist the wrists during the pressing motion.
Step-by-Step Form & Technique
- 1.Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- 2.Hold a dumbbell in each hand with an overhand grip, palms facing away from you.
- 3.Extend your arms straight up over your chest, keeping a slight bend in your elbows.
- 4.Lower the dumbbells down towards your chest, keeping your elbows close to your body.
- 5.As you lower the dumbbells, twist your wrists so that your palms face towards you at the bottom of the movement.
- 6.Pause for a moment at the bottom, then reverse the movement by pressing the dumbbells back up to the starting position.
- 7.As you press the dumbbells up, twist your wrists back to the starting position with palms facing away from you.
- 8.Repeat for the desired number of repetitions.
Secondary Muscles
chestshoulders
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