Dumbbell Twisting Bench Press
Learn how to do the Dumbbell Twisting Bench Press with proper form and technique. This dumbbell exercise primarily targets your Triceps, with secondary emphasis on Chest, Shoulders.
How to Do the Dumbbell Twisting Bench Press
Follow these steps to perform the Dumbbell Twisting Bench Press with correct form:
- 1Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- 2Hold a dumbbell in each hand with an overhand grip, palms facing away from you.
- 3Extend your arms straight up over your chest, keeping a slight bend in your elbows.
- 4Lower the dumbbells down towards your chest, keeping your elbows close to your body.
- 5As you lower the dumbbells, twist your wrists so that your palms face towards you at the bottom of the movement.
- 6Pause for a moment at the bottom, then reverse the movement by pressing the dumbbells back up to the starting position.
- 7As you press the dumbbells up, twist your wrists back to the starting position with palms facing away from you.
- 8Repeat for the desired number of repetitions.
Dumbbell Twisting Bench Press Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- dumbbell
- Body Part
- upper arms
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 1–2 days
- Weekly Frequency
- 2–4 sessions per week
- Why
- Small muscles used in compound movements tend to recover quickly (24–48 h) given their relatively low absolute volume contribution.
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Dumbbell Twisting Bench Press?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Arms Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
dumbbell incline one arm hammer press on exercise ball
dumbbell close-grip press
dumbbell incline hammer press on exercise ball
dumbbell lying extension (across face)
dumbbell incline two arm extension
dumbbell lying triceps extension
Frequently Asked Questions
What muscles does the Dumbbell Twisting Bench Press work?
The Dumbbell Twisting Bench Press primarily targets your Triceps. Secondary muscles worked include Chest, Shoulders. This makes it an effective exercise for developing your upper arms.
What equipment do I need for the Dumbbell Twisting Bench Press?
The Dumbbell Twisting Bench Press requires dumbbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Dumbbell Twisting Bench Press with proper form?
Start by 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. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Dumbbell Twisting Bench Press?
For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles used in compound movements tend to recover quickly (24–48 h) given their relatively low absolute volume contribution.
What are the best sets and reps for the Dumbbell Twisting Bench Press?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Dumbbell Twisting Bench Press best for?
The Dumbbell Twisting Bench Press fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a push, upper movement.
Track Dumbbell Twisting Bench Press in Cora
Cora creates AI-powered workout plans that adapt to your recovery. Log exercises, track progress, and get personalized coaching.
Download Cora for iOS