PlanWorkouts

Exercise 1624 · REF UIbGx6H

Dumbbell Reverse Bench Press exercise animation

Dumbbell Reverse Bench Press

Category
Chest
Equipment
Dumbbell
Target
Pectorals

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 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.

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

More Pectorals Exercises

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

Equipment Alternatives

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

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