Dumbbell Reverse Grip Squeeze Bench Press
Perform the Dumbbell Reverse Grip Squeeze Bench Press to intensely activate your inner chest and triceps.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
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Variations of Dumbbell Reverse Grip Squeeze Bench Press
Description
A bench press variation that targets the chest muscles with a focus on the inner pectorals. The reverse grip and squeezing motion engage the muscles differently than standard bench press exercises.
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How to do Dumbbell Reverse Grip Squeeze Bench Press
- 01Setup
Lie on a flat bench with your feet flat on the floor, holding a dumbbell in each hand with a reverse (supinated) grip, palms facing your face.
- 02Setup
Bring the dumbbells together above your chest, touching them firmly, and keep your elbows tucked close to your body.
- 03
Inhale as you slowly lower the dumbbells towards your lower chest, maintaining the squeeze between them and keeping your elbows tucked.
- 04
Pause briefly when your triceps lightly touch the bench or just before, feeling a deep stretch in your chest.
- 05
Exhale forcefully as you press the dumbbells back up to the starting position, focusing on squeezing your inner pecs together throughout the movement.
Tips
- Maintain constant tension by actively squeezing the dumbbells together throughout the entire set, from the bottom of the movement to the top.
- Focus on driving the dumbbells up using your chest muscles, visualizing your inner pecs contracting to initiate and complete the press.
- Keep your elbows tucked close to your body to maximize triceps engagement and reduce stress on your shoulder joints.
- Control the eccentric (lowering) phase of the movement, taking 2-3 seconds to lower the dumbbells to enhance muscle time under tension.
Common mistakes
- Allowing the dumbbells to separate reduces the squeeze and inner chest activation; actively press them together throughout the entire range of motion.
- Flaring elbows out wide shifts tension away from the inner chest and triceps to the shoulders; keep elbows tucked in close to your torso.
- Using momentum to press the weight up diminishes muscle engagement; perform each repetition in a controlled manner, focusing on muscle contraction.
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Is Dumbbell Reverse Grip Squeeze Bench Press good for beginners?
Dumbbell Reverse Grip Squeeze 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 Grip Squeeze Bench Press?
You need Dumbbell to perform Dumbbell Reverse Grip Squeeze 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 Grip Squeeze Bench Press?
Maintain constant tension by actively squeezing the dumbbells together throughout the entire set, from the bottom of the movement to the top. Focus on driving the dumbbells up using your chest muscles, visualizing your inner pecs contracting to initiate and complete the press. Keep your elbows tucked close to your body to maximize triceps engagement and reduce stress on your shoulder joints. Control the eccentric (lowering) phase of the movement, taking 2-3 seconds to lower the dumbbells to enhance muscle time under tension.
What are common mistakes when doing Dumbbell Reverse Grip Squeeze Bench Press?
Allowing the dumbbells to separate reduces the squeeze and inner chest activation; actively press them together throughout the entire range of motion. Flaring elbows out wide shifts tension away from the inner chest and triceps to the shoulders; keep elbows tucked in close to your torso. Using momentum to press the weight up diminishes muscle engagement; perform each repetition in a controlled manner, focusing on muscle contraction.
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Free · iPhone only · Available on the App Store