Dumbbell Reverse Bench Press

Dumbbell Reverse Bench Press


This exercise involves lying on a bench with dumbbells in hand and pressing them upwards towards the ceiling, but with a reverse grip (palms facing downwards). This targets the triceps, chest, and shoulders.

Muscle Group

Equipment Required

Dumbbell Reverse Bench Press Instructions

  1. Lie down on a flat bench with your feet firmly planted on the ground.
  2. Hold a dumbbell in each hand with an overhand grip.
  3. Extend your arms straight up above your chest, with your palms facing towards your feet.
  4. Slowly lower the dumbbells towards your chest, keeping your elbows close to your body.
  5. Pause for a moment when the dumbbells are just above your chest.
  6. Push the dumbbells back up to the starting position, fully extending your arms.
  7. Repeat for the desired number of repetitions.

Dumbbell Reverse Bench Press Form & Visual

Dumbbell Reverse Bench Press

Dumbbell Reverse Bench Press Benefits

  • Targets the triceps, chest, and shoulders
  • Improves upper body strength and muscle definition
  • Helps to improve posture and stability in the shoulders
  • Can be done with a variety of weights and equipment, making it accessible for all fitness levels
  • Engages the core muscles for added stability and balance

Dumbbell Reverse Bench Press Muscles Worked

  • Pectoralis major (chest)
  • Triceps brachii (back of upper arm)
  • Anterior deltoids (front of shoulders)
  • Coracobrachialis (upper arm)

Dumbbell Reverse Bench Press Variations & Alternatives

  • Dumbbell Incline Reverse Bench Press
  • Dumbbell Decline Reverse Bench Press
  • Barbell Reverse Bench Press
  • Close-Grip Reverse Bench Press
  • Smith Machine Reverse Bench Press
  • Single-Arm Dumbbell Reverse Bench Press
  • Resistance Band Reverse Bench Press
  • Reverse Grip Dumbbell Bench Press
  • Reverse Grip Barbell Bench Press