TETSUDumbbell Twisting Bench Press
The Dumbbell Twisting Bench Press is a dumbbell exercise for the upper arms that primarily targets the triceps, with the chest and shoulders assisting. Follow the 8 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Twisting Bench Press
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Hold a dumbbell in each hand with an overhand grip, palms facing away from you.
- Extend your arms straight up over your chest, keeping a slight bend in your elbows.
- Lower the dumbbells down towards your chest, keeping your elbows close to your body.
- As you lower the dumbbells, twist your wrists so that your palms face towards you at the bottom of the movement.
- Pause for a moment at the bottom, then reverse the movement by pressing the dumbbells back up to the starting position.
- As you press the dumbbells up, twist your wrists back to the starting position with palms facing away from you.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Twisting Bench Press work?
The Dumbbell Twisting Bench Press primarily targets the triceps. The chest and shoulders work as supporting muscles.
What equipment do I need for the Dumbbell Twisting Bench Press?
You need a dumbbell to perform the Dumbbell Twisting Bench Press.
How many sets and reps of the Dumbbell Twisting Bench Press should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell Twisting Bench Press suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
Track it in Tetsu
Log your sets, see your triceps volume climb, and let AI plan your week. Scan the code or grab the app — free to start.