Dumbbell Bench Reverse Press

Overview

The dumbbell bench reverse press is a variation of the traditional bench press exercise that targets different muscles in the upper body. While the standard bench press primarily targets the chest muscles, the reverse grip bench press shifts the emphasis to the triceps and shoulders, while still engaging the chest muscles to a lesser extent.

Description

Let's get started by setting up a flat bench press. Then lie on the bench with your feet firmly on the floor. Grab your dumbbells and have them in line with your shoulders and your elbows tucked in with an underhand grip.

This is the starting position.

From here, press the dumbbells away from your chest. Once fully extended start to lower the weights carefully back down to the starting position. This is one repetition, now repeat for the desired amount.

If you have limited gripping ability try using the Active Hands Gripping Aids to make this exercise as safe as possible.

Benefits

• Triceps Emphasis: The exercise targets the triceps muscles more effectively, helping to build strength and size in the back of the upper arms.
• Shoulder Engagement: The reverse grip bench press also engages the shoulder muscles, providing an effective compound movement for the upper body.
• Variation for Muscle Balance: Incorporating the reverse grip press can help balance out the development of the upper body muscles and reduce the risk of muscle imbalances.

Area focus

• Arms
• Chest
• Push

Primary muscles

• Triceps
• Pectorals

Secondary muscles

• Deltoids
• Forearms

Exercise type