Dumbbell Rotational Bench Press
The Dumbbell Rotational Bench Press is a compound exercise that mainly works the chest, with help from the shoulders and triceps. You'll need: dumbbells and exercise bench.
Required Equipment
Dumbbell Rotational Bench Press Muscles Worked
Primary
Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
How to do the Dumbbell Rotational Bench Press
Lie flat on an exercise bench holding a pair of dumbbells at chest level with your palms facing inward.
Engage your core and press one dumbbell upward while gradually rotating your wrist so your palm faces forward at the top.
Lower the dumbbell back down to your chest in a controlled motion while twisting your wrist back to the starting position.
Repeat the pressing and rotating movement with your opposite arm, alternating sides for each repetition.
Dumbbell Rotational Bench Press FAQs
What muscles does the Dumbbell Rotational Bench Press work?
The Dumbbell Rotational Bench Press mainly works the chest, with help from the shoulders and triceps. The main muscles are the pectoralis major.
What equipment do you need for the Dumbbell Rotational Bench Press?
Dumbbells and exercise bench.
Is the Dumbbell Rotational Bench Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Rotational Bench Press go on?
It belongs on push day in a push/pull/legs routine.
Training calculators
Work out the numbers behind your training before your next session.