How to do the Dumbbell Twisting Bench Press
Dumbbell Twisting Bench Press is an intermediate multi-joint compound pushing exercise targeting the Triceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Chest and Shoulders.
Dumbbell Twisting Bench Press demonstration · © GymiaFit
Dumbbell Twisting Bench Press at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Chest, Shoulders
- Equipment
- Dumbbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Dumbbell Twisting Bench Press step by step
- 1Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- 2Hold a dumbbell in each hand with an overhand grip, palms facing away from you.
- 3Extend your arms straight up over your chest, keeping a slight bend in your elbows.
- 4Lower the dumbbells down towards your chest, keeping your elbows close to your body.
- 5As you lower the dumbbells, twist your wrists so that your palms face towards you at the bottom of the movement.
- 6Pause for a moment at the bottom, then reverse the movement by pressing the dumbbells back up to the starting position.
- 7As you press the dumbbells up, twist your wrists back to the starting position with palms facing away from you.
- 8Repeat for the desired number of repetitions.
Dumbbell Twisting Bench Press — questions
What muscles does the Dumbbell Twisting Bench Press work?
The Dumbbell Twisting Bench Press primarily targets the Triceps. It also recruits the Chest, Shoulders as secondary movers.
What equipment do I need for the Dumbbell Twisting Bench Press?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Twisting Bench Press suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Dumbbell Twisting Bench Press?
Dumbbell Forward Lunge Triceps Extension, Dumbbell Neutral Grip Bench Press, Dumbbell Palms In Incline Bench Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Twisting Bench Press demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.