Dumbbell Reverse Bench Press
Description
The dumbbell reverse bench press uses an underhand (supinated) grip throughout the press, which shifts emphasis to the upper chest fibers (clavicular head of the pectoralis major) and reduces lateral elbow stress. It is a useful variation for upper chest development without an incline bench.
Muscle Group
Equipment Required
Dumbbell Reverse Bench Press Instructions
- Lie flat on a bench with feet planted firmly on the floor. Hold a dumbbell in each hand at chest level.
- Rotate your wrists so your palms face toward your face — fully supinated grip (underhand).
- Keep your elbows tucked roughly 30 to 45 degrees from your body, not flared wide.
- Brace your core.
- Press both dumbbells straight up by extending at the elbows.
- Press until your arms are fully extended above your chest. Maintain the underhand grip throughout.
- Lower the dumbbells under control to chest level.
- Use moderate weight — the supinated grip is more demanding on the wrists.
Dumbbell Reverse Bench Press Form & Visual
Dumbbell Reverse Bench Press Benefits
- Heavy upper chest emphasis
- Reduces lateral elbow stress vs. standard grip
- Builds the upper pec without an incline bench
- Different stimulus than standard bench press
- Engages biceps as secondary movers
- Useful variation for chest day
Dumbbell Reverse Bench Press Muscles Worked
- Pectoralis major (clavicular/upper head)
- Anterior deltoid
- Biceps brachii (heavier than standard bench)
- Triceps brachii
- Serratus anterior
Dumbbell Reverse Bench Press Variations & Alternatives
- Dumbbell Bench Press (standard)
- Dumbbell Incline Bench Press
- Barbell Reverse Grip Bench Press
- Reverse Grip Push-Up
- Single-Arm DB Reverse Press
