SPLYT · Workouts · Routines · Exercises · Tools
Triceps · Dumbbell · Intermediate

How to do Dumbbell Twisting Bench Press

The dumbbell twisting bench press is a variation of the standard dumbbell bench press that incorporates a wrist twist to further engage the triceps, chest, and shoulders. This exercise requires coordination and control to safely twist the wrists during the pressing motion.

Dumbbell Twisting Bench Press demonstration
Primary muscle
Triceps
Also works
Chest and Shoulders
Equipment
Dumbbell
Level
Intermediate
Category
Triceps

How to do Dumbbell Twisting Bench Press, step by step

  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

Dumbbell Twisting Bench Press works your triceps as the main mover, with help from your chest and shoulders.

Track Dumbbell Twisting Bench Press in SPLYT

Dumbbell Twisting Bench Press is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

Get SPLYT on the App Store

More triceps exercises

All 160 triceps exercises →

More with a dumbbell

Every dumbbell exercise → · The full exercise library →