Dumbbell Twist Press Overview
The dumbbell twist press is a chest exercise and variation of the dumbbell bench press.
The added twist in the dumbbell twist press provides a more focused and isolated contraction on the chest. Although, due to the rotation involved and a slight increase in time under tension, you may have to use less weight than you would for the traditional dumbbell press.
Dumbbell Twist Press Instructions
- Pick up the dumbbells off the floor using a neutral grip (palms facing in). Position the ends of the dumbbells in your hip crease, and sit down on the bench.
- To get into position, lay back and keep the weights close to your chest. Once you are in position, take a deep breath, then press the dumbbells to lockout at the top.
- Slowly lower the dumbbells under control as far as comfortably possible (the handles should be about level with your chest at a 45 degree angle).
- When pressing the dumbbells back to the starting position, rotate the handles throughout the movement so that the bottom of each faces at the top of the repetition.
- Repeat for the desired number of repetitions.
**Dropping the dumbbells to the side is discouraged unless you are experienced with the technique or using excessively heavy weights.
**Ideally you should twist the dumbbells back to neutral (palms facing each other), bring your knees up so the ends of the dumbbells are touching your thighs, then use the weight of the dumbbells to rock back to an upright, seated position.
Dumbbell Twist Press Tips
- Maintain more tension through the pecs by not locking out the elbows entirely.
- Don’t allow the dumbbells to collide at the top of each rep - bouncing them together may cause you to lose stability within the shoulder and injure yourself.
- Squeeze the dumbbells as tight as possible to improve a phenomenon known as “irradiation” which promotes greater shoulder stability.
- Keep your shoulder blades pinched together to ensure the shoulders remain in a safe position.
- If you’re feeling pain within the shoulder joint itself (specifically at the front), ensure your shoulder blades are slightly retracted and try to keep the shoulder girdle “packed”.
- Ensure you maintain some tension in your abs and don’t allow your lower back to excessive arch.
- Keep your feet flat on the floor and don’t allow the lower body to move during the set.