Reverse Grip Dumbbell Press

Exercise Information

  • Alternative Names: Reverse dumbbell press, reverse grip dumbbell bench press
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Dumbbell
  • Muscles Targeted: Chest, triceps, shoulders
  • Mechanics: Compound
  • Average Number of Sets: 3-4, of 8-10 reps
  • Variations:
  • Alternative:

The reverse grip dumbbell press, unlike the basic version, is performed using an underhand grip which gives you more upper pectoral activation. By flipping your hands, you reduce the pressure on your shoulders thereby lessening the chances of injury. It is suitable for powerlifters and bodybuilders who want to build a big upper chest. It can be performed in combination with the reverse-grip incline bench press to target your entire chest.

Reverse Grip Dumbbell Press Exercise Information

  • Alternative Names: Reverse dumbbell press, reverse grip dumbbell bench press
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Dumbbell
  • Muscles Targeted: Chest, triceps, shoulders
  • Mechanics: Compound
  • Average Number of Sets: 3-4, of 8-10 reps
  • Variations:
  • Alternative:

How to do Reverse Grip Dumbbell Press

Perform this exercise early in the upper-body workout routine. Start by lying back on the flat bench, holding the dumbbells using a supinated grip close to your chest. Raise the dumbbells over your chest until your elbows are locked out. Pause for a second and gradually lower the dumbbells, keeping your palms and the middle of your chest in a straight line.

Reverse Grip Dumbbell Press

Reverse Grip Dumbbell Bench Press Tips

  • If you are using lighter dumbbells, increase the number of repetitions but for heavier dumbbells reduce the number of reps in each set.
  • When bringing the dumbbells down, make sure to lower the weights all the way to the side of your chest so that you can use the full range of motion.

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