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.

Intermediate

Compound

Push

1 min per set2 min rest

Chest

Dumbbell

Variations of Dumbbell Reverse Bench Press

Compound

Dumbbell One Arm Reverse Grip Press

Master the dumbbell one-arm reverse grip press for unique chest and triceps activation.

Intermediate

ChestDumbbell

Compound

Dumbbell Bridge Bench Press

Build a strong chest, shoulders, and triceps with the Dumbbell Bridge Bench Press.

Intermediate

ChestDumbbell

Compound

Dumbbell Banded Bench Press

Boost your chest strength and muscle growth with the Dumbbell Banded Bench Press. This advanced variation uses resistance bands for increased tension and

Advanced

ChestDumbbell

Compound

Dumbbell One Arm Side Lying Bench Press

Target your chest with the dumbbell one-arm side-lying bench press. This unique variation isolates one side, enhancing stability and strength.

Intermediate

ChestDumbbell

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.

Save Dumbbell Reverse Bench Press to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to Do Dumbbell Reverse Bench Press

1
Setup
Lie supine on a flat bench with your feet flat on the floor, shoulder-width apart, ensuring a stable base.
2
Setup
Hold a dumbbell in each hand with a supinated (palms facing you) grip, resting them on your thighs.
3
Setup
Use your thighs to help kick the dumbbells up to the starting position, holding them directly above your chest with elbows slightly bent.
4
Slowly lower the dumbbells towards the sides of your upper chest, keeping your elbows tucked close to your body throughout the descent.
5
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.
6
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.

In the Ellim app, Dumbbell Reverse Bench Press unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train dumbbell reverse bench press?

Get Ellim — Free

Frequently Asked Questions

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.

Related Exercises

Compound

Dumbbell Push-up Front Raise

Combine strength and stability with the Dumbbell Push-up Front Raise. This challenging exercise targets your chest, shoulders, and triceps while building

Advanced

ChestDumbbell

Isolation

Dumbbell Incline Low Fly

Strengthen and define your lower chest with the Dumbbell Incline Low Fly. This isolation exercise targets the sternal head of the pectoralis major on an

Intermediate

ChestDumbbell