How to do a Dumbbell Twist Bench Press
The Dumbbell Twist Bench Press is a beginner dumbbell exercise that works your triceps and chest, with help from your shoulders.
How to do a Dumbbell Twist Bench Press, step by step
- 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.
Muscles worked
Common mistakes
- Using too much weight
- Not controlling the twist
- Flaring elbows out
- Arching back off the bench
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 4-6 sets x 3-6 reps |
| Muscle growth | 3-4 sets x 8-12 reps |
| Endurance | 2-3 sets x 15-20 reps |
| Power | 3-5 sets x 3-5 reps |
Alternatives, progressions and regressions
More exercises for the same muscles
Frequently asked questions
What muscles does the Dumbbell Twist Bench Press work?
The Dumbbell Twist Bench Press mainly works your triceps and chest. It also works your shoulders.
Is the Dumbbell Twist Bench Press good for beginners?
Yes. The Dumbbell Twist Bench Press is a beginner-friendly exercise. Start with a light load or no load, learn the movement first and add weight gradually.
How many sets and reps of the Dumbbell Twist Bench Press should I do?
A good starting point is 4-6 sets x 3-6 reps for strength, 3-4 sets x 8-12 reps for muscle growth and 2-3 sets x 15-20 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Dumbbell Twist Bench Press?
Good alternatives are Close-Grip Push-Up, Triceps Dip and Dumbbell Triceps Extension.
Put it in a workout plan
Track your Dumbbell Twist Bench Press in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.