Reverse Grip Dumbbell Bench Press
Overview
How to do it
- 1
Choose Your Dumbbells
Pick a load that lets you keep solid form from start to finish.
- 2
Position Yourself
Set yourself on a flat bench with your feet planted on the floor.Hold a dumbbell in each hand with a reverse grip (palms facing your face).
- 3
Starting Position
Straighten your arms over your chest while keeping your wrists aligned and steady.Keep a slight bend in your elbows to help limit joint strain.
- 4
Lower the Dumbbells
Breathe in and lower the dumbbells slowly toward your chest, with your elbows tucked at about a 45-degree angle to your torso.Stop when the dumbbells are just above your chest.
- 5
Press the Dumbbells Upward
Breathe out and drive the dumbbells back up to the start position with control.Squeeze your chest muscles at the top of the movement.
Form tips & common mistakes
Keep your elbows tucked to avoid placing unnecessary stress on your shoulders.
Use a slow and controlled motion to maximize muscle engagement.
Avoid arching your lower back; maintain a slight natural curve for stability.
Focus on keeping the reverse grip secure throughout the movement.
Benefits
The reverse grip shifts the emphasis from the middle chest to the upper chest, helping to develop a more defined upper pectoral region. (1)
The unique grip increases biceps engagement, providing additional strength and size benefits.
This grip places less strain on the shoulder joint, making it a great alternative for those with shoulder discomfort during standard bench presses.
Using dumbbells ensures each arm works independently, reducing muscle imbalances.
Holding the dumbbells with a reverse grip challenges your forearms, improving grip strength over time.
Muscles worked
Pectoralis Major، Clavicular
Pectoralis Major، Sternal، Deltoid، Anterior، Triceps Brachii
Biceps Brachii
Alternatives & variations
Single Arm Raise Push-up
Close-grip Dumbbell Push-Up
Diamond Push-up
Kneeling Diamond Push-Up
Clap Push-Up
