The dumbbell reverse bench press is a chest exercise performed lying on a bench, pressing dumbbells upward with an overhand grip. It targets the pectorals and also works the tricep and shoulders.
Also Works
TricepsShoulders
How to Perform
1
Lie flat on a bench with your feet flat on the ground and your knees bent.
2
Hold a dumbbell in each hand with an overhand grip, palms facing towards your feet.
3
Extend your arms straight up towards the ceiling, keeping a slight bend in your elbows.
4
Slowly lower the dumbbells towards your chest, allowing your elbows to flare out to the sides.
5
Pause for a moment at the bottom, then push the dumbbells back up to the starting position.
6
Repeat for the desired number of repetitions.
Pro Tips
•Use a controlled tempo and lighter weight than your regular bench press since the reverse grip changes the leverage significantly.
•Keep your wrists stacked directly over your elbows throughout the movement to prevent wrist strain.
•Focus on squeezing the upper chest at the top of each rep; the reverse grip naturally emphasizes this area.
Common Mistakes
•Using the same weight as a regular bench press; the reverse grip is mechanically disadvantaged, so start with about 50-60% of your normal weight.
•Letting the dumbbells drift too far toward the face during the press, which puts the shoulders in a vulnerable position.
•Flaring the elbows too wide, losing the unique upper-chest emphasis that the reverse grip provides.