Rotating Dumbbell Bench Press This exercise is very similar to the standard Bench Press, however because each arm is lifting a separate weight, the whole arm is forced to work harder in order to stabilize the dumbbells.
Description
  1. Lay down on your back on the bench. Hold the dumbbells on your chest with palms facing downwards away from your face.
  2. Flex your chest and extend your arms upward, simultaneously rotating your arms until your arms are fully extended and your palms face towards each other.
  3. Lower the weight back down to your chest while rotating your hands back to the original position.

Alternate Incline Version:

  1. Set the bench at a 45 degree angle and perform the exercise in the exact same manner.
Things to Keep in Mind
  • The advantage of using dumbbells over a standard Olympic bar is the extra work done in stabilization. Therefore focus on keeping good form and keeping good control over the weight to maximize your lift.
Visual Aids

Final Position, Rotating Dumbbell Bench Press
Muscles Works Pectoralis Major (chest), and Triceps Brachii (back of arm).
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