Dumbbell Twisting Bench Press

Dumbbell Twisting Bench Press


This exercise involves lying on a bench and performing a bench press with dumbbells while twisting the weights at the top of the movement. This targets the chest, shoulders, and triceps while also engaging the core muscles.

Muscle Group

Equipment Required

Dumbbell Twisting Bench Press Instructions

  1. Start by lying flat on a bench with a dumbbell in each hand, held at chest level with palms facing forward.
  2. Slowly lower the dumbbells towards your chest, keeping your elbows close to your body.
  3. As you press the dumbbells back up, twist your wrists so that your palms are facing each other at the top of the movement.
  4. Lower the dumbbells back down to chest level, twisting your wrists back to the starting position with palms facing forward.
  5. Repeat for desired number of reps.

Dumbbell Twisting Bench Press Form & Visual

Dumbbell Twisting Bench Press

Dumbbell Twisting Bench Press Benefits

  • Targets the chest, shoulders, and triceps
  • Improves upper body strength and muscle definition
  • Increases stability and balance in the chest and shoulder muscles
  • Engages the core muscles for added stability and balance
  • Allows for a greater range of motion compared to traditional bench press exercises
  • Can be modified for different fitness levels and goals

Dumbbell Twisting Bench Press Muscles Worked

  • Chest muscles (pectoralis major and minor)
  • Shoulder muscles (anterior deltoids)
  • Triceps brachii

Dumbbell Twisting Bench Press Variations & Alternatives

  • Dumbbell Twisting Floor Press
  • Dumbbell Twisting Incline Press
  • Dumbbell Twisting Decline Press
  • Dumbbell Twisting Flyes
  • Dumbbell Twisting Pullover