Intermediate
DUMBBELL TWISTING BENCH PRESS
Upper arms
Body Part
Triceps
Target Muscle
Dumbbell
Equipment
Intermediate
Difficulty
Target Muscles
Triceps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
2
Step:2 Hold a dumbbell in each hand with an overhand grip, palms facing away from you.
3
Step:3 Extend your arms straight up over your chest, keeping a slight bend in your elbows.
4
Step:4 Lower the dumbbells down towards your chest, keeping your elbows close to your body.
5
Step:5 As you lower the dumbbells, twist your wrists so that your palms face towards you at the bottom of the movement.
6
Step:6 Pause for a moment at the bottom, then reverse the movement by pressing the dumbbells back up to the starting position.
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Step:7 As you press the dumbbells up, twist your wrists back to the starting position with palms facing away from you.
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Step:8 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
