Dumbbell Reverse Bench Press
- Target muscle
- —
- Equipment
- Dumbbell
- Body part
- Chest
- Type
- Strength
The dumbbell reverse bench press is a chest-focused pressing exercise done lying on a flat bench with a reverse (underhand, supinated) grip on the dumbbells. The supinated grip shifts more of the work toward the upper chest, while the front shoulders and triceps assist as in any pressing movement. It's a good variation for adding upper-chest emphasis and pressing variety with dumbbells.
How to do the Dumbbell Reverse Bench Press
- 1Sit on the end of a flat bench holding a dumbbell in each hand resting on your thighs.
- 2Lie back and bring the dumbbells to chest level, turning your palms to face you so they point toward your feet (a reverse, supinated grip).
- 3Plant your feet firmly on the floor and pull your shoulder blades down and together against the bench.
- 4Position the dumbbells just outside your lower chest with your elbows tucked fairly close to your torso.
- 5Press the dumbbells up and slightly together until your arms are nearly fully extended over your chest, keeping your wrists stacked over your elbows.
- 6Pause briefly at the top, keeping a slight bend in the elbows to maintain tension.
- 7Lower the dumbbells under control back to your lower chest, feeling the stretch without bouncing.
- 8Complete your reps, then bring the dumbbells to your chest and sit up to set them down safely.
Form tips
- Keep your shoulder blades retracted and your upper back tight throughout the set to create a stable pressing base and protect your shoulders.
- Keep the supinated grip consistent so the dumbbells track over your lower-to-mid chest, where the reverse grip puts the tension.
- Move through a full but pain-free range of motion, controlling the lowering phase rather than dropping the weight.
- Start lighter than your standard dumbbell press — the underhand grip is less familiar and harder to stabilize at the bottom.
- Keep your wrists firm and neutral so they don't bend back under the load.
Common mistakes
- Letting the elbows flare straight out away from the torso, which adds shoulder stress and reduces the upper-chest emphasis of the reverse grip.
- Using too much weight and losing control at the bottom, where the supinated grip is hardest to stabilize.
- Bouncing the dumbbells off the chest, which removes muscular tension and risks injury.
- Letting the wrists bend backward instead of keeping them stacked over the forearms, straining the wrist joint.
- Rushing the lowering phase, which wastes the stretch and tension that drive chest development.
Frequently asked questions
What muscles does the dumbbell reverse bench press work?
It mainly works the chest, with the front shoulders and triceps assisting. The reverse (underhand) grip shifts more of the emphasis toward the upper chest compared with a standard grip.
How is the reverse grip different from a normal dumbbell bench press?
In the reverse version your palms face you (supinated) instead of away. This grip tends to emphasize the upper chest more and keeps the elbows tucked closer to the body.
Is the dumbbell reverse bench press good for beginners?
It can be, but the underhand grip is harder to stabilize, so start with light dumbbells and master a standard dumbbell press first before adding it to your routine.
How many sets and reps should I do?
For most lifters, 3–4 sets of 8–12 controlled reps works well as an upper-chest accessory. Use a weight you can control through a full range of motion.
Where should I feel this exercise?
You should feel it mainly in the chest, with some work in the front shoulders and triceps. The reverse grip typically shifts more of the sensation to the upper chest.
