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All exercises

Dumbbell twisting bench press

Intermediate

Dumbbell twisting bench press is a compound dumbbell exercise for the triceps, also working the chest and front delts.

What it works

Primary muscle

Triceps

Also works

ChestFront delts

Equipment
Dumbbell
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
  2. 2Hold a dumbbell in each hand with an overhand grip, palms facing away from you.
  3. 3Extend your arms straight up over your chest, keeping a slight bend in your elbows.
  4. 4Lower the dumbbells down towards your chest, keeping your elbows close to your body.
  5. 5As you lower the dumbbells, twist your wrists so that your palms face towards you at the bottom of the movement.
  6. 6Pause for a moment at the bottom, then reverse the movement by pressing the dumbbells back up to the starting position.
  7. 7As you press the dumbbells up, twist your wrists back to the starting position with palms facing away from you.
  8. 8Repeat for the desired number of repetitions.

What to do instead

  • Barbell close-grip bench pressBarbell
  • Barbell incline close grip bench pressBarbell
  • Barbell reverse close-grip bench pressBarbell
  • Ez-bar close-grip bench pressEZ bar
  • Dumbbell palms in incline bench pressDumbbell
  • Close-grip push-upBodyweight

Easier variations

  • Dumbbell neutral grip bench pressDumbbell

Harder variations

  • Barbell jm bench pressBarbell
  • Ez barbell jm bench pressEZ bar
Logged today · 2 min restDumbbell twisting bench press

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