Upper BodyChestShouldersTriceps
Chest Press: Twist Dumbbells
A floor chest press variation where the dumbbells rotate from a neutral grip at the bottom to a pronated grip at the top, increasing chest activation through the full range of motion.
Equipment: Dumbbells, Mat
1 / 9
Step-by-step instructions
- 1
Lie on your back on a mat with knees bent and feet flat on the floor. Hold a dumbbell in each hand at chest level with palms facing each other [neutral grip].
- 2
Press the dumbbells up and slightly inward, rotating your wrists so that your palms face your feet [pronated] at the top of the movement.
- 3
Slowly lower the dumbbells back to chest level, rotating back to the neutral grip.
- 4
Repeat.
Notes
The twist adds a rotational element that increases chest engagement. Keep the movement smooth and controlled — do not rush the rotation.
Muscles worked
ChestShouldersTriceps
Photography by
