Dumbbell Reverse Grip Squeeze Bench Press

Cómo hacer el Dumbbell Reverse Grip Squeeze Bench Press

1. 1Sit on a flat bench holding a dumbbell in each hand, then lie back and bring the dumbbells together over your chest.
2. 2Rotate your hands to a reverse, underhand grip so your palms face toward your feet, and press the two dumbbells flat against each other.
3. 3Set your feet firmly on the floor and pull your shoulder blades down and together against the bench.
4. 4Lower the dumbbells under control toward your lower chest, keeping your elbows tucked and the dumbbells pressed together the whole way down.
5. 5Pause briefly at the bottom while still squeezing the dumbbells inward as hard as you can.
6. 6Press the dumbbells back up over your chest, driving them together even harder as you extend your arms.
7. 7Complete your reps, then bring the dumbbells to your chest, sit up under control, and set them down safely.

Consejos de técnica

• Squeeze the dumbbells together actively from the first rep to the last — the constant inward pressure is what makes this variation work the upper arms and inner chest.
• Use lighter dumbbells than a standard press; the squeeze and supinated grip limit how much weight you can control safely.
• Keep your wrists neutral and stacked over your forearms so the underhand grip doesn't strain them.
• Move at a slow, controlled tempo and keep your shoulder blades retracted to protect your shoulders and hold tension.

Errores comunes

• Letting the dumbbells drift apart during the rep, which removes the squeeze tension that defines this exercise.
• Going too heavy, which forces the grip and wrists to give out and breaks the supinated position.
• Flaring the elbows wide instead of keeping them tucked, placing extra stress on the shoulder joints.
• Bouncing or rushing the bottom of the rep, which loses tension on the upper arms and chest and risks injury.

Preguntas frecuentes