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Dumbbell Reverse-Grip Bench Press
Dumbbell bench press variation with reverse grip that targets upper chest and triceps to build pressing strength and hypertrophy; reduces shoulder stress compared to standard grip.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Biceps, Forearms
Accessory Muscles
Abs, Obliques, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
Yes
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Upper Chest, Mid Chest
Shoulders
7/10Anterior Delts
Triceps
6/10Biceps
4/10Short Head
Forearms
3/10Abs
2/10Obliques
2/10Lower Back
2/10Erector Spinae
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Lie supine on a flat bench with feet planted flat on the floor. Hold dumbbells above your chest with palms facing you in a supinated grip and slight elbow bend.
- Inhale and lower dumbbells slowly toward your lower chest with elbows tucked at 45 degrees.
- Pause briefly when dumbbells touch or nearly touch your chest for a full pectoral stretch.
- Exhale and press dumbbells upward in a slight arc, extending arms fully without locking elbows.
- Squeeze your chest at the top of the press.
- Maintain control and repeat for prescribed reps.
Coaching Tips
Form Cues
- Tuck elbows close
- Squeeze chest at top
- Keep wrists straight
- Control the descent
- Drive through heels
Breathing
Inhale during the lowering phase and exhale forcefully during the pressing phase while bracing your core.
Tempo
3-1-1
Range of Motion
Lower until dumbbells are at chest level with full shoulder flexion; press until arms are extended but elbows not locked.
Safety
Safety Notes
- Start with light weights to secure grip
- Use spotter for heavy loads
- Avoid if acute shoulder or wrist pain
- Keep elbows at 45 degrees to protect shoulders
- Maintain neutral spine position
Spotting
Spotter positions hands under elbows or wrists during press; assist on demand for failed reps. Use safety bars if available on bench setup.
Common Mistakes
- Flaring elbows wide
- Bouncing weights off chest
- Using momentum instead of control
- Gripping too loosely
- Excessive back arch
When to Avoid
- Acute shoulder impingement
- Wrist instability or pain
- Recent elbow injury
Flexibility Needed
- Full shoulder flexion
- Adequate wrist extension
- Thoracic mobility for flat back position
Build Up First
- Master basic dumbbell bench press
- Proper bracing technique
- Controlled eccentric lowering
Also known as
Reverse Grip Dumbbell Press, Supinated Dumbbell Bench Press, Reverse Dumbbell Press
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