Dumbbell Reverse-Grip Bench Press
Target your upper chest with this Dumbbell Reverse-Grip Bench Press. A challenging variation for strength and muscle growth.
The Dumbbell Reverse-Grip Bench Press is a compound exercise that mainly works the chest and triceps, with help from the shoulders and back. You'll need: dumbbells or exercise bench.
Required Equipment
Dumbbell Reverse-Grip Bench Press Muscles Worked
Primary
Chest (pectoralis major, sternal head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Boxer Muscle (serratus anterior)
Dumbbell Reverse-Grip Bench Press Variations and Alternatives
How to do the Dumbbell Reverse-Grip Bench Press
Start by grabbing a pair of dumbbells and sitting on the edge of a flat bench.
Carefully lie back on the bench while bringing the dumbbells close to your chest with your palms facing towards you (reverse grip).
Assume the starting position with your arms fully extended above your chest, dumbbells held with a reverse grip (palms facing towards your face), and feet planted firmly on the ground.
Slowly lower the dumbbells toward your chest, keeping your elbows close to your body and ensuring a controlled movement.
Once the dumbbells are close to your chest, pause briefly.
Press the dumbbells back to their starting position by extending your arms and squeezing your chest muscles.
Keep your wrists straight and stable throughout the exercise to avoid strain or injury.
Repeat for the desired number of repetitions and sets.
Ensure to maintain proper form to target the chest muscles effectively and to avoid any unnecessary strain on your wrists or shoulders. If you're new to this exercise, start with lighter weights to master the technique before increasing the weight.
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Dumbbell Reverse-Grip Bench Press FAQs
What muscles does the Dumbbell Reverse-Grip Bench Press work?
The Dumbbell Reverse-Grip Bench Press mainly works the chest and triceps, with help from the shoulders and back. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Dumbbell Reverse-Grip Bench Press?
Dumbbells or exercise bench.
Is the Dumbbell Reverse-Grip 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 Reverse-Grip Bench Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Reverse-Grip Bench Press variations and alternatives?
Similar exercises include the Barbell Reverse Close-Grip Bench Press, Barbell Reverse-Grip Bench Press, Floor Reverse-Grip Press and Dumbbell Elevated Push-Up.
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