Reverse Grip Dumbbell Bench Press: How To Perform, Benefits & Tips 

If you’re looking to spice up your upper body workout routine, the reverse grip dumbbell bench press is an exercise worth considering.  

This variation of the traditional bench press targets different muscle groups and can add a fresh challenge to your training regimen. 

 In this article, we will dive into the details of how to perform the reverse grip dumbbell bench press, explore its benefits, and provide you with some useful tips to maximize your results. So, grab your dumbbells and let’s get started! 

How to Perform the Reverse Grip Dumbbell Bench Press 

To perform the reverse grip dumbbell bench press, you will need a flat bench and a pair of dumbbells. Here’s a step-by-step guide on how to execute the exercise correctly: 

  1. Start by sitting on a flat bench with your feet planted firmly on the ground. 
  1. Hold a dumbbell in each hand with an underhand grip (palms facing up), slightly narrower than shoulder-width apart. 
  1. Lie back on the bench, ensuring your back, shoulders, and head are in contact with the surface. 
  1. Bend your elbows and bring the dumbbells to shoulder level, keeping your palms facing up throughout the movement. 
  1. Take a deep breath and engage your core. 
  1. Exhale and press the dumbbells up towards the ceiling, extending your arms fully. 
  1. Pause for a moment at the top, feeling the contraction in your chest muscles. 
  1. In a controlled manner, lower the dumbbells back down to the starting position, allowing your elbows to bend. 
  1. Repeat the movement for the desired number of repetitions. 

It’s essential to maintain proper form during the exercise. Keep your wrists aligned with your forearms, your back flat against the bench, and avoid arching your lower back or flaring your elbows out excessively. 

Muscles Targeted by the Reverse Grip Dumbbell Bench Press 

The reverse grip dumbbell bench press primarily targets the chest muscles, similar to the traditional bench press.  

However, due to the reverse grip, it places more emphasis on the lower and inner portions of the pectoralis major.  

Additionally, this exercise engages the triceps, anterior deltoids (front shoulders), and the muscles of the upper back. 

Benefits of the Reverse Grip Dumbbell Bench Press 

Enhanced Chest Development: The reverse grip dumbbell bench press places greater stress on the lower and inner chest muscles, helping to develop a fuller and more defined chest. 

Increased Triceps Activation: By changing the grip, you engage the triceps to a greater extent, leading to improved strength and size gains in these muscles. 

Improved Shoulder Stability: The reverse grip dumbbell bench press activates the anterior deltoids, contributing to improved shoulder stability and strength. 

Enhanced Upper Back Engagement: Holding the dumbbells in a reverse grip requires your upper back muscles to work harder to stabilize the weight, leading to increased back strength and muscle development. 

Balanced Muscular Development: Incorporating the reverse grip dumbbell bench press into your routine helps balance the development of your chest, triceps, and shoulders, creating a more symmetrical upper body. 

Tips for an Effective Reverse Grip Dumbbell Bench Press 

To make the most out of your reverse grip dumbbell bench press sessions, consider these helpful tips: 

Warm-up adequately: Prioritize a dynamic warm-up that includes movements to activate your chest, triceps, and shoulder muscles. This will prepare your body for the workout and reduce the risk of injury. 

Start with lighter weights: As with any new exercise, it’s crucial to start with lighter weights to ensure proper form and technique. Gradually increase the weight as you become more comfortable and confident. 

Focus on control: Maintain control throughout the entire range of motion. Avoid using momentum to lift the weights, as this diminishes the effectiveness of the exercise. A slow and controlled movement will engage the targeted muscles more effectively. 

Don’t neglect your core: Engaging your core muscles throughout the exercise will help stabilize your body and protect your lower back. Focus on keeping your abs tight and your lower back pressed against the bench. 

Incorporate variations: To add variety and target different muscle groups, consider incorporating other exercises such as reverse grip dumbbell rows, reverse grip incline dumbbell press, reverse grip dumbbell shoulder press, close grip dumbbell press, reverse grip dumbbell curls, and reverse grip shoulder press into your routine.

In conclusion, the reverse grip dumbbell bench press is an excellent exercise to diversify your upper body workouts, stimulate muscle growth, and develop a well-rounded physique.  

By following the proper technique, focusing on control, and incorporating variations, you can reap the benefits of this exercise and take your fitness journey to new heights.  

So, give it a try and enjoy the rewards of a stronger, more defined upper body! 

If you would like more fitness content, feel free to check out everything else we have at MovingForwards.  

Scroll to Top