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Dumbbell Rotational Bench Press
A dumbbell bench press variation with wrist rotation from neutral to pronated grip, targeting chest, shoulders, and triceps for enhanced activation and stability; used for hypertrophy and shoulder-friendly pressing.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Forearms
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Upper Chest, Mid Chest, Lower Chest
Shoulders
7/10Anterior Delts
Triceps
6/10Forearms
3/10Flexors
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on the end of a flat bench with a dumbbell in each hand resting on your hips. Lie back, position dumbbells at chest level with neutral grip, feet flat on floor, and shoulders retracted.
- Inhale and lower dumbbells to chest while rotating wrists to neutral grip, keeping elbows at 90 degrees.
- Pause briefly at bottom with chest engaged.
- Exhale and press dumbbells upward while rotating wrists to pronated grip.
- Squeeze chest at top without locking elbows.
- Reverse rotation and lower controlled for next rep.
Coaching Tips
Form Cues
- Retract shoulder blades
- Rotate wrists smoothly
- Squeeze chest at peak
- Keep core tight
- Elbows at 45 degrees from torso
Breathing
Inhale during the lowering phase and exhale forcefully during the pressing phase while bracing your core.
Tempo
3-1-1
Range of Motion
Lower dumbbells until upper arms are parallel to floor; press to full arm extension without elbow lockout.
Safety
Safety Notes
- Start with lighter weights due to rotation
- Avoid momentum or bouncing
- Keep feet planted for stability
- Stop if shoulder pain occurs
- Use controlled eccentric phase
Spotting
Spot by assisting at elbows during heavy sets; not typically needed with dumbbells, but use safeties if preferred.
Common Mistakes
- Jerky wrist rotation
- Dumbbells colliding at top
- Excessive lower back arch
- Overstretching shoulders
When to Avoid
- Acute shoulder impingement
- Wrist instability
- Recent pectoral strain
Flexibility Needed
- Shoulder flexion to 90 degrees
- Wrist rotation mobility
Build Up First
- Master basic dumbbell bench press
- Proper scapular retraction technique
Also known as
Dumbbell Twist Bench Press, Twisting Dumbbell Press, Rotational Grip Dumbbell Press
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