Dumbbell Reverse Bench Press

Muscles worked

Setup

1. Sit on the edge of a flat bench with a dumbbell in each hand resting on your thighs.
2. Lie back on the bench while kicking the weights up to chest level, rotating your palms so they face your head in a supinated grip.
3. Plant your feet firmly on the floor and retract your shoulder blades into the bench to create a stable base.
4. Position the dumbbells directly over your lower chest with your elbows tucked close to your sides.

How to do it

1. Inhale as you slowly lower the dumbbells toward your lower ribs, keeping your elbows tucked at a 45-degree angle to your torso.
2. Lower the weights until they are just above chest level, maintaining a controlled 3-second eccentric tempo.
3. Exhale as you press the dumbbells back up in a slight arc toward your upper chest until your arms are fully extended.
4. Squeeze your chest and triceps at the top of the movement, ensuring you do not let the dumbbells touch or clank together.

Form checklist

• Keep your palms facing your head throughout the entire range of motion.
• Ensure elbows stay tucked toward your ribs; do not let them flare out to the sides.
• Maintain straight, neutral wrists that are stacked directly over your elbows.
• Keep your shoulder blades pinned back and down against the bench.

Pro tips

• Focus on driving your biceps toward the center of your chest at the top of the rep to maximize upper pectoral engagement.
• If you feel wrist strain, slightly angle the dumbbells into a 'V' shape rather than keeping them perfectly horizontal.

Make it harder

• Add a 2-second pause at the bottom of the movement to eliminate momentum and increase time under tension.
• Perform the movement with a 4-second lowering phase to challenge eccentric control.

Frequently asked

What muscles does the dumbbell reverse bench press work?

The dumbbell reverse bench press primarily targets the pectorals, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell reverse bench press?

The dumbbell reverse bench press uses dumbbell.

Is the dumbbell reverse bench press good for beginners?

The dumbbell reverse bench press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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