Dumbbell Twisting Bench Press

Target muscle

Triceps

Also works

Chest, shoulders

Equipment

Dumbbell

Body part

Upper arms

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.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the triceps. The chest and shoulders work as secondary muscles. See all triceps exercises or every dumbbell exercise.