10 Best Dumbbell Twisting Bench Press Alternatives for Triceps

The Dumbbell Twisting Bench Press is done lying on your back with dumbbells. Ranked closest by our scoring: the Dumbbell Neutral Grip Bench Press, the Close-grip Dumbbell Press and the EZ Barbell JM Bench Press.

Dumbbell Twisting Bench PressWatch the Dumbbell Twisting Bench Press

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Twisting Bench Press

The steps for the Dumbbell Twisting Bench Press itself, so you can judge how close each substitute below really is.

Triceps, with chest, shoulders · Dumbbell · Intermediate · Compound

  1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
  2. Hold a dumbbell in each hand with an overhand grip, palms facing away from you.
  3. Extend your arms straight up over your chest, keeping a slight bend in your elbows.
  4. Lower the dumbbells down towards your chest, keeping your elbows close to your body.
  5. As you lower the dumbbells, twist your wrists so that your palms face towards you at the bottom of the movement.
  6. Pause for a moment at the bottom, then reverse the movement by pressing the dumbbells back up to the starting position.
  7. As you press the dumbbells up, twist your wrists back to the starting position with palms facing away from you.
  8. Repeat for the desired number of repetitions.

The 10 Best Dumbbell Twisting Bench Press Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Twisting Bench Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell Neutral Grip Bench PressPlay demonstration

    1. Dumbbell Neutral Grip Bench Press

    99% match

    Triceps · Intermediate · Compound

    Pick this when you want an easier version that still works the triceps.

    • Dumbbell
    How to perform it
    1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
    2. Hold a dumbbell in each hand with a neutral grip (palms facing each other) and your arms extended straight up over your chest.
    3. Slowly lower the dumbbells down towards your chest, keeping your elbows close to your body.
    4. Pause for a moment at the bottom, then push the dumbbells back up to the starting position, fully extending your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Dumbbell Twisting Bench Press
    • Primary muscle: triceps, the same as the Dumbbell Twisting Bench Press
    • Equipment: free weights, the same as the Dumbbell Twisting Bench Press
    • Body position: lying on your back, the same as the Dumbbell Twisting Bench Press
  2. Close-grip Dumbbell Press

    2. Close-grip Dumbbell Press

    99% match

    Triceps · Intermediate · Compound

    It uses the same equipment and still works the triceps.

    • Dumbbell
    How to perform it
    1. Place a dumbbell standing up on a flat bench.
    2. Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench with only your shoulders lying on the surface. Hips should be below the bench and your legs bent with your feet firmly on the floor.
    3. Grasp the dumbbell with both hands and hold it straight over your chest at arm's length. Both palms should be pressing against the underside of the sides of the dumbbell. This will be your starting position.
    4. Initiate the movement by lowering the dumbbell to your chest.
    5. Return to the starting position by extending the elbows.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Dumbbell Twisting Bench Press
    • Primary muscle: triceps, the same as the Dumbbell Twisting Bench Press
    • Equipment: free weights, the same as the Dumbbell Twisting Bench Press
    • Body position: lying on your back, the same as the Dumbbell Twisting Bench Press
  3. EZ Barbell JM Bench PressPlay demonstration

    3. EZ Barbell JM Bench Press

    96% match

    Triceps · Advanced · Compound

    A good swap when you have an EZ bar to work with, and it still works the triceps.

    • Ez-barbell
    How to perform it
    1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
    2. Grasp the ez barbell with an overhand grip, slightly wider than shoulder-width apart.
    3. Lower the barbell to your chest, keeping your elbows tucked in close to your body.
    4. Push the barbell back up to the starting position, fully extending your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Dumbbell Twisting Bench Press
    • Primary muscle: triceps, the same as the Dumbbell Twisting Bench Press
    • Equipment: free weights, the same as the Dumbbell Twisting Bench Press
    • Body position: lying on your back, the same as the Dumbbell Twisting Bench Press
  4. Barbell Lying Close-grip PressPlay demonstration

    4. Barbell Lying Close-grip Press

    95% match

    Triceps · Intermediate · Compound

    A good swap when you have a barbell to work with, and it still works the triceps.

    • Barbell
    How to perform it
    1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
    2. Grasp the barbell with a close grip, hands shoulder-width apart, palms facing towards your feet.
    3. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
    4. Slowly lower the barbell towards your chest, keeping your elbows close to your body.
    5. Pause for a moment when the barbell touches your chest, then push it back up to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Dumbbell Twisting Bench Press
    • Primary muscle: triceps, the same as the Dumbbell Twisting Bench Press
    • Equipment: free weights, the same as the Dumbbell Twisting Bench Press
    • Body position: lying on your back, the same as the Dumbbell Twisting Bench Press

Dumbbell Twisting Bench Press FAQ

What muscles does Dumbbell Twisting Bench Press work?

The movement primarily targets the triceps, especially under elbow extension torque, while also engaging the pecs and anterior deltoids. Maintain scapular retraction and a neutral wrist to optimize triceps activation and reduce shoulder shear.

Can I build muscle without doing Dumbbell Twisting Bench Press?

Yes. You can build comparable triceps mass with exercises that provide similar elbow extension torque, such as close‑grip bench press, weighted dips, or dumbbell floor presses. Emphasize progressive overload, full elbow extension, and controlled eccentrics to sustain hypertrophy.

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