The Dumbbell Twisting Bench Press is a variation of the traditional bench press that targets the chest, shoulders, and triceps while also engaging the core muscles for stability and balance. This exercise involves adding a twisting motion to the standard bench press movement, which increases the challenge and intensity of the workout.
How to perform
To perform the Dumbbell Twisting Bench Press, follow these steps:1. Start by lying on a flat bench with a dumbbell in each hand. Your feet should be flat on the floor and your back should be pressed firmly against the bench.
2. Hold the dumbbells at chest level with your palms facing forward and your elbows bent at a 90-degree angle.
3. Begin by pressing the dumbbells straight up towards the ceiling, extending your arms fully and keeping them parallel to each other.
4. As you press the dumbbells up, twist your torso to the right, bringing the right dumbbell slightly inward towards the center of your body.
5. Lower the dumbbells back down to chest level while maintaining the twist in your torso.
6. Press the dumbbells back up, this time twisting your torso to the left and bringing the left dumbbell slightly inward towards the center of your body.
7. Continue alternating the twisting motion with each rep, keeping the movement controlled and focusing on engaging your core muscles to stabilize the twisting motion.
8. Complete the desired number of repetitions for each side before resting and repeating for additional sets.
It's important to use a weight that challenges you but still allows you to maintain proper form throughout the exercise. If you're new to this movement, start with lighter weights and gradually increase as you become more comfortable with the twisting motion. This exercise can also be done on an incline or decline bench to target different angles of the chest muscles.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.