Smart Workout Diary

Dumbbell Bench Press Reverse Grip

The reverse-grip dumbbell bench press is a lying pressing exercise performed on a flat bench with the palms facing toward the face. It primarily trains the chest, with particular emphasis on the upper chest, while the triceps and shoulders assist. It supports upper-body pressing strength and chest muscle development.

Demonstration

Dumbbell Bench Press Reverse Grip — demonstration 1
Dumbbell Bench Press Reverse Grip — demonstration 2

Instructions

  1. Set up a flat bench and choose dumbbells you can control comfortably. Sit on the bench with one dumbbell resting on each thigh.
  2. Lie back while bringing the dumbbells to either side of your chest. Plant both feet firmly on the floor, keep a natural lower-back arch, and draw the shoulder blades gently back and down.
  3. Hold the dumbbells with a reverse grip: palms face toward your face and elbows stay relatively close to your torso.
  4. Exhale and press the dumbbells upward in a controlled arc until the arms are nearly straight above the chest. Keep the wrists neutral and do not forcefully lock the elbows.
  5. Inhale as you slowly lower the dumbbells to a comfortable depth beside the chest, maintaining control and the same wrist position. Repeat, then lower the dumbbells safely to your thighs before sitting up.
Muscle Group
Upper Chest
Other Muscle Groups
Triceps, Front Delts
Type
Strength
Mechanics
Compound
Equipment
Dumbbell, Bench
Difficulty
Intermediate

Technique tips

  1. Start light. The reverse grip can feel less stable than a standard grip; build load only after you can keep the wrists stacked and controlled.
  2. Keep the elbows from flaring widely. Let them travel in a comfortable path that stays relatively close to the torso.
  3. Use a controlled range of motion. Do not lower farther if the shoulders, wrists, or grip become uncomfortable, and avoid dropping the dumbbells at the end of a set.
Exercise library