Bench press with dumbbells (twisted)

Exercise overview

Primary muscle group: Chest

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 44

Average per rep (lbs)*: 97

Weight counts twice!

Description: Hold a dumbbell in each hand, sit on a flat bench and rest one dumbbell on each knee. While you lie back on the bench, kick each dumbbell up into position resting on your chest, one at a time. Position 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. Place your feet firmly on the ground. Exhale 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. Inhale 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. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.

Exercise ID: 00029

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and 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.

Exercise overview

Exercise tips and tricks

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