Dumbbell Twisting Bench Press

Setup

1. 01Lie on a flat bench with a dumbbell in each hand.
2. 02Start with the dumbbells at chest level in a pronated grip, palms facing the feet.
3. 03Plant the feet and pin the shoulder blades to the bench.
4. 04Keep the elbows around 45 degrees from the torso.

Execution

1. 01Press the dumbbells up while rotating the wrists inward.
2. 02Finish at lockout with palms facing each other over the shoulders.
3. 03Lower the dumbbells while rotating back to the pronated grip.
4. 04Touch the outer chest lightly and repeat.

Checkpoints

• -The rotation happens gradually through the press, not as a flick at the top.
• -Shoulder blades stay retracted on the bench throughout.
• -Dumbbells finish stacked over the shoulders at lockout.
• -The lowering phase mirrors the pressing path in reverse.

Common mistakes

• -Twisting only at the very top instead of through the range.
• -Letting the dumbbells drift together and clang at lockout.
• -Flaring the elbows straight out in the bottom position.
• -Losing shoulder-blade position as the wrists rotate.