Dumbbell Reverse Bench Press

Dumbbell Reverse Bench Press

The Dumbbell Reverse Bench Press is a highly effective upper body exercise that primarily targets the muscles in the chest, triceps, and shoulders. This exercise is a variation of the traditional bench press, but with a slight twist. Instead of holding the dumbbells with a pronated grip (palms facing forward), you will be using a supinated grip (palms facing inwards). By changing the position of your grip, the Dumbbell Reverse Bench Press puts greater emphasis on the triceps and the inner chest muscles, providing a unique challenge for your upper body. This exercise also engages the shoulders, helping to strengthen and stabilize the joint. As a compound movement, it recruits multiple muscle groups simultaneously, making it an efficient way to build strength and size in your upper body. Incorporating the Dumbbell Reverse Bench Press into your workout routine can help improve your pushing strength, enhance your muscular endurance, and contribute to building a well-rounded upper body. It is recommended to start with lighter weights and gradually increase the load as you become comfortable with the exercise. As with any exercise, maintaining proper form is crucial to avoid potential injuries and maximize the benefits. Remember to consult with a fitness professional or a certified personal trainer to learn the correct technique for performing the Dumbbell Reverse Bench Press, as they can provide personalized guidance and ensure that you are using proper form during your workouts. So, grab those dumbbells, get in a comfortable position on your bench, and challenge yourself with the Dumbbell Reverse Bench Press for a stronger, more defined upper body!


  • Lie flat on a bench with your feet firmly on the floor.
  • Hold a dumbbell in each hand with an overhand grip, palms facing towards your feet.
  • Start with your arms fully extended, directly above your shoulders.
  • Slowly lower the dumbbells towards your chest in a controlled manner by bending your elbows.
  • Pause for a moment when the dumbbells are just above your chest.
  • Push the dumbbells back up to the starting position by extending your elbows.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Engage your core muscles throughout the exercise to maintain stability and support your spine.
  • Use a weight that challenges you, but still allows you to maintain proper form throughout the movement.
  • Focus on controlling the movement and avoid using momentum to lift the weights.
  • Keep your elbows close to your body as you lower the dumbbells to maximize triceps engagement.
  • Inhale as you lower the weights and exhale as you press them back up for better breath control and stability.
  • To target different muscle fibers, vary your grip width - try using a close grip or a wide grip.
  • Ensure your shoulder blades are squeezed together and your chest is lifted throughout the exercise.
  • Utilize a spotter if you're new to this exercise or lifting heavier weights to ensure safety.
  • Allow sufficient rest and recovery between sets to prevent overtraining and aid in muscle growth.
  • Track your progress by gradually increasing the weight or performing more repetitions over time.


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