{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "DB Underhand bench press",
      "kind": "common"
    },
    {
      "text": "Reverse-Grip Dumbbell Bench Press",
      "kind": "common"
    },
    {
      "text": "Underhand Dumbbell Bench Press",
      "kind": "common"
    },
    {
      "text": "Supinated Dumbbell Bench Press",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "pectoralis-major-clavicular",
        "role": "prime-mover"
      },
      {
        "muscle": "triceps-brachii",
        "role": "prime-mover"
      },
      {
        "muscle": "pectoralis-major-sternal",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "synergist"
      },
      {
        "muscle": "rotator-cuff",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "flexion",
          "horizontal-adduction"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "extension"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "wrist",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "horizontal-push",
      "push"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal",
      "transverse"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "required": [
      [
        "dumbbell"
      ],
      [
        "bench",
        "adjustable-bench"
      ]
    ]
  },
  "external_ids": {
    "wger": "1497"
  },
  "id": "oec:dumbbell-reverse-grip-bench-press",
  "instructions": {
    "setup": [
      "Sit on the edge of a flat bench with a dumbbell resting upright on each knee.",
      "Lie back smoothly, kicking the dumbbells up to chest level.",
      "Rotate your wrists so your palms face toward your face and shoulders (fully supinated).",
      "Plant your feet firmly on the floor and retract your shoulder blades into the bench."
    ],
    "steps": [
      "Tuck your elbows close to your torso at approximately a thirty to forty-five degree angle from your ribs.",
      "Lower the dumbbells under control until the handles are level with your lower chest.",
      "Press the dumbbells upward and slightly inward, locking out your arms while maintaining the supinated wrist orientation.",
      "Pause briefly at full lockout before beginning the next descent."
    ],
    "breathing": "Inhale as you lower the weights toward your lower chest; exhale forcefully as you press them to lockout.",
    "cues": [
      "Keep your palms facing you throughout the lift",
      "Tuck elbows toward your ribs",
      "Drive through your palms and keep wrists rigid"
    ],
    "common_faults": [
      {
        "fault": "Flaring the elbows outward away from the body.",
        "correction": "Keep elbows tucked close to the ribcage to maintain the mechanical advantage and protect the shoulders."
      },
      {
        "fault": "Letting the wrists collapse backward into hyperextension.",
        "correction": "Squeeze the handles tightly and keep knuckles stacked directly over wrists and forearms."
      },
      {
        "fault": "Accidentally rotating to a neutral or pronated grip during the press.",
        "correction": "Actively maintain the underhand grip orientation from the bottom of the movement through full lockout."
      }
    ],
    "safety": {
      "precautions": [
        "Start with lighter dumbbells than your standard bench press to master the wrist and elbow tracking."
      ],
      "spotter": "recommended"
    }
  },
  "measurement": {
    "load": {
      "convention": "per-implement",
      "implements": 2,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Dumbbell Reverse-Grip Bench Press",
  "previous_ids": [
    "oec:db-underhand-bench-press"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: DB Underhand bench press",
        "url": "https://wger.de/en/exercise/1497/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "JohnPreston"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:dumbbell-bench-press"
    },
    {
      "type": "substitute-for",
      "target": "oec:barbell-reverse-grip-bench-press"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "supinated",
      "width": "shoulder"
    },
    "incline_degrees": 0,
    "load_position": "chest",
    "position": "supine",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "shoulder"
    }
  },
  "status": "active",
  "summary": "A dumbbell bench press variation performed with palms facing the face to shift emphasis toward the upper chest and triceps while easing shoulder stress."
}