Dumbbell Reverse Grip Squeeze Bench Press
Description
The dumbbell reverse grip squeeze bench press combines two chest-focused techniques. You hold the dumbbells with an underhand grip and press them while actively squeezing them together throughout the entire range. The combination targets the lower and inner chest with intense pec activation.
Muscle Group
Equipment Required
Dumbbell Reverse Grip Squeeze Bench Press Instructions
- Lie on a flat bench with a dumbbell in each hand at chest level.
- Rotate your wrists so your palms face you (underhand or supinated grip).
- Press the dumbbells together side by side so they touch.
- Maintain hard pressure squeezing the dumbbells together.
- Press both dumbbells straight up while keeping them pressed together.
- Squeeze your chest hard at the top.
- Lower the dumbbells back down to chest level while maintaining the squeeze.
- Keep the dumbbells touching throughout the entire set.
Dumbbell Reverse Grip Squeeze Bench Press Form & Visual
Dumbbell Reverse Grip Squeeze Bench Press Benefits
- Maximally targets inner and lower chest
- Reverse grip emphasizes lower pec fibers
- Constant squeeze maintains peak chest tension
- Builds chest detail and inner-pec definition
- Joint-friendly for many lifters
- Excellent finisher for chest workouts
Dumbbell Reverse Grip Squeeze Bench Press Muscles Worked
- Pectoralis major (lower and inner fibers)
- Triceps brachii
- Anterior deltoid
Dumbbell Reverse Grip Squeeze Bench Press Variations & Alternatives
- Dumbbell Squeeze Press
- Dumbbell Reverse Grip Bench Press
- Dumbbell Floor Press
- Cable Crossover
