Dumbbell Rotational Bench Press

Muscles worked

Setup

1. Sit on a flat bench with a dumbbell in each hand resting on your thighs.
2. Lie back and use your knees to help kick the weights up to chest level.
3. Position the dumbbells with a neutral grip (palms facing each other) at the sides of your lower chest.
4. Retract your shoulder blades into the bench and plant your feet firmly on the floor.

How to do it

1. Exhale as you press the dumbbells upward, simultaneously rotating your wrists so your palms face your feet (pronated) at the top of the movement.
2. Squeeze your chest at the peak of the contraction, ensuring the dumbbells are directly over your shoulders.
3. Inhale as you lower the weights back to the starting position, rotating your wrists back to a neutral grip (palms facing each other).
4. Maintain a controlled 2-second descent to maximize time under tension.

Form checklist

• Keep your shoulder blades 'tucked' into the bench throughout the entire set.
• Ensure the rotation is fluid and synchronized with the vertical movement.
• Maintain a 45-degree angle between your elbows and your torso at the bottom of the rep.
• Keep your wrists stacked directly over your elbows to ensure efficient force transfer.

Pro tips

• Focus on the 'corkscrew' sensation; the rotation allows for a deeper stretch at the bottom and a harder peak contraction at the top.
• Drive your feet into the floor (leg drive) to create a stable base and increase power output.

Make it harder

• Add a 2-second pause at the bottom of the movement to eliminate elastic energy and increase difficulty.
• Perform the exercise with a 3-4 second eccentric (lowering) phase to increase mechanical tension.

Frequently asked

What muscles does the dumbbell rotational bench press work?

The dumbbell rotational bench press primarily targets the pectorals, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell rotational bench press?

The dumbbell rotational bench press uses dumbbell.

Is the dumbbell rotational bench press good for beginners?

The dumbbell rotational bench press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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