Chest Exercise · Dumbbell

Expand

Dumbbell Reverse Bench Press

Category

Chest

Equipment

Dumbbell

Target

Pectorals

Share

A reverse, underhand grip on the bench press shifts more emphasis onto the upper chest and front delts compared to a standard overhand grip, similar to what an incline press does but from a flat position. It's a less common variation worth trying specifically for that different emphasis, not as a wholesale replacement for standard pressing. Go lighter than usual until the wrist and shoulder positioning feel comfortable.

How to Do the Dumbbell Reverse Bench Press

1. Lie back on a bench with your feet planted on the floor and your knees bent.
2. Hold a dumbbell in each hand with an overhand grip, palms facing toward your feet.
3. Press both arms straight up toward the ceiling, keeping a slight bend in the elbows.
4. Lower the dumbbells toward your chest under control, letting your elbows flare out to the sides.
5. Hold briefly at the bottom, then press the dumbbells back up to the start.
6. Continue for the set reps, taking care to lower with control and reset your posture between each rep.

Muscles Worked

The Dumbbell Reverse Bench Press primarily targets the Pectorals, with Triceps as the primary synergist muscle group, along with the Shoulders.

More Chest Exercises

Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have dumbbell? These target the same pectorals with different equipment.

Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band · Pectorals

FAQ

What muscles does the Dumbbell Reverse Bench Press work?

The Dumbbell Reverse Bench Press primarily targets the pectorals, with the triceps and shoulders assisting.

What equipment do I need for the Dumbbell Reverse Bench Press?

The Dumbbell Reverse Bench Press is done with a dumbbell.

What's a good alternative to the Dumbbell Reverse Bench Press?

If you don't have access to a dumbbell, the Archer Push Up targets the same pectorals using body weight instead.