Dumbbell rotational bench press

Muscles worked: Shoulders, Upper arms
ShouldersUpper arms
🔧 Dumbbells, Flat Bench ↕ Push 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Lower dumbbells to chest, rotating wrists to neutral. Pause, engaging chest. Press up, rotating wrists to pronated. Squeeze chest at top, avoiding elbow lockout. Reverse rotation and lower controlled.

Muscles Worked

Anterior DeltsForearms Flexors

Tips

Actively retract your shoulder blades to create a stable base and protect your shoulder joints throughout the movement. Rotate your wrists smoothly and deliberately to avoid any jerky motions and ensure proper grip transitions. Focus on squeezing your chest muscles intensely at the peak of the movement to maximize muscle activation and achieve a stronger contraction. Maintain a tight core throughout the exercise to stabilize your torso and prevent lower back arching. Position your elbows at a 45-degree angle from your torso to reduce shoulder stress and promote a more chest-focused movement.

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