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Exercise 1743 · REF z6TAHoT

Dumbbell Twisting Bench Press exercise animation

Dumbbell Twisting Bench Press

Category
Upper Arms
Equipment
Dumbbell
Target
Triceps

Rotating the dumbbells from a neutral grip at the bottom to a pronated grip at the top changes the muscle recruitment through the press, bringing the triceps in harder toward lockout than a standard flat dumbbell press does. It's a small tweak with a real effect — most lifters feel more triceps fatigue from this version for the same chest work.

How to Do the Dumbbell Twisting Bench Press

  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.

Muscles Worked

The Dumbbell Twisting Bench Press primarily targets the Triceps, with Chest as the primary synergist muscle group, along with the Shoulders.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Triceps Exercises

Band Side Triceps Extension Band Side Triceps Extension Band · Triceps Barbell Close-Grip Bench Press Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell Jm Bench Press Barbell · Triceps

Equipment Alternatives

Don't have dumbbell? These target the same triceps with different equipment.

Bench Dip (knees Bent) Bench Dip (knees Bent) Body Weight · Triceps Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps

FAQ

What muscles does the Dumbbell Twisting Bench Press work?
The Dumbbell Twisting Bench Press primarily targets the triceps, with the chest and shoulders assisting.
What equipment do I need for the Dumbbell Twisting Bench Press?
The Dumbbell Twisting Bench Press is done with a dumbbell.
What's a good alternative to the Dumbbell Twisting Bench Press?
If you don't have access to a dumbbell, the Bench Dip (knees Bent) targets the same triceps using body weight instead.