Bench press with dumbbells (twisted)
The twisting bench press with dumbbell is a dynamic exercise beneficial for building upper body strength and enhancing muscle definition. This exercise primarily targets the pectoral muscles (chest), deltoids (shoulders), and triceps, while also engaging stabilizing muscles in the core. Athletes will profit from this exercise due to its ability to promote muscle symmetry, improve pressing strength, and increase shoulder stability through the twisting motion. Incorporating this exercise can lead to greater overall upper body power and improved performance in various sports.
| Primary muscle group: | Chest |
| Exercise type: | Dumbbell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
43kg
Avg. weight
96lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Hold a dumbbell in each hand, sit on a flat bench and rest one dumbbell on each knee.
- 2While you lie back on the bench, kick each dumbbell up into position resting on your chest, one at a time.
- 3Position the dumbbells to the sides of your chest. Tuck your elbows in until they touch the side of your body. Your palms should be facing inwards now.
- 4Place your feet firmly on the ground.
- 5Exhale as you press the dumbbells upward with a smooth rotation until your arms are almost fully extended and the dumbbells nearly touch above the center of your face.
- 6Inhale as you slowly lower the dumbbells back to the starting position. For an extra pump, lower the dumbbells beyond the starting position until you feel a slight stretch in your chest.
- 7You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Tips & Tricks
Warm-Up Properly: Ensure that your muscles are adequately warmed up before you start to prevent any injuries. Perform some light cardio and dynamic stretches focusing on your chest, shoulders, and arms.
Correct Grip and Position: Start with a neutral grip (palms facing each other) as you descend, and twist your wrists so that your palms are facing forward at the top of the movement. This helps in targeting both the chest and shoulder muscles effectively.
Controlled Movement: Maintain a slow and controlled movement throughout the exercise. Avoid using momentum to lift the weights, as this can reduce the effectiveness of the exercise and increase the risk of injury.
Breathing Techniques: Exhale as you press the dumbbells up to ensure you have enough oxygen for the effort required. Inhale as you lower the dumbbells back down slowly.
Mind-Muscle Connection: Focus on the muscle groups being worked. Contract your pectoral muscles intentionally as you press the weights upwards.
Appropriate Weight: Choose a weight that challenges you without compromising your form. It's better to start with lighter weights and gradually increase as your strength and technique improve.
Stability: Ensure your feet are flat on the ground and your back remains pressed against the bench. This helps in maintaining stability and prevents unwanted movement.
Watch Your Elbows: Keep your elbows at an angle that’s slightly less than 90 degrees as you lower the weights. This helps in reducing the strain on your shoulder joints.
Spotter Assistance: If you're lifting heavy, have a spotter nearby to ensure safety, especially as you reach the final reps of your set.
Regular Variation: Incorporate variations in your routine to avoid plateauing. Changing the angle of the bench or your grip can work the muscles differently and enhance overall strength.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
