Dumbbell Reverse Bench Press
Build a powerful chest and triceps with the Dumbbell Reverse Bench Press. This variation emphasizes upper chest activation for a strong, sculpted physique.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
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Variations of Dumbbell Reverse Bench Press
Description
A Dumbbell Reverse Bench Press is a variation of the traditional bench press where you use dumbbells and face upwards on the bench. It primarily targets the chest, triceps and shoulders.
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How to do Dumbbell Reverse Bench Press
- 01Setup
Lie supine on a flat bench with your feet flat on the floor, shoulder-width apart, ensuring a stable base.
- 02Setup
Hold a dumbbell in each hand with a supinated (palms facing you) grip, resting them on your thighs.
- 03Setup
Use your thighs to help kick the dumbbells up to the starting position, holding them directly above your chest with elbows slightly bent.
- 04
Slowly lower the dumbbells towards the sides of your upper chest, keeping your elbows tucked close to your body throughout the descent.
- 05
Once the dumbbells are at chest level, powerfully press them back up to the starting position, squeezing your chest at the top as you exhale.
- 06
Control the movement throughout, avoiding locking out your elbows at the top to maintain continuous tension on the chest muscles.
Tips
- Maintain a slight arch in your lower back and keep your shoulders retracted and pressed into the bench throughout the exercise for stability and optimal chest engagement.
- Focus on driving the dumbbells up by contracting your chest muscles, visualizing your biceps almost touching your chest on the ascent to maximize activation.
- Control the eccentric (lowering) phase for 2-3 seconds to maximize time under tension and promote greater muscle growth.
- Keep your wrists strong and straight, in line with your forearms, to prevent strain and ensure efficient force transfer to the dumbbells.
Common mistakes
- Flaring elbows out too wide reduces chest engagement and increases shoulder strain; keep your elbows tucked closer to your body to effectively target the chest.
- Using too much weight compromises form and range of motion; select a weight that allows you to perform each repetition with control and full extension.
- Bouncing the dumbbells off your chest at the bottom uses momentum instead of muscle; maintain a controlled descent and pause briefly before pressing up to maximize muscle activation.
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Get Ellim — FreeQuestions
Is Dumbbell Reverse Bench Press good for beginners?
Dumbbell Reverse Bench Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Reverse Bench Press?
You need Dumbbell to perform Dumbbell Reverse Bench Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Reverse Bench Press?
Maintain a slight arch in your lower back and keep your shoulders retracted and pressed into the bench throughout the exercise for stability and optimal chest engagement. Focus on driving the dumbbells up by contracting your chest muscles, visualizing your biceps almost touching your chest on the ascent to maximize activation. Control the eccentric (lowering) phase for 2-3 seconds to maximize time under tension and promote greater muscle growth. Keep your wrists strong and straight, in line with your forearms, to prevent strain and ensure efficient force transfer to the dumbbells.
What are common mistakes when doing Dumbbell Reverse Bench Press?
Flaring elbows out too wide reduces chest engagement and increases shoulder strain; keep your elbows tucked closer to your body to effectively target the chest. Using too much weight compromises form and range of motion; select a weight that allows you to perform each repetition with control and full extension. Bouncing the dumbbells off your chest at the bottom uses momentum instead of muscle; maintain a controlled descent and pause briefly before pressing up to maximize muscle activation.
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Free · iPhone only · Available on the App Store