Dumbbell Reverse-Grip Bench Press
oec:dumbbell-reverse-grip-bench-press
A dumbbell bench press variation performed with palms facing the face to shift emphasis toward the upper chest and triceps while easing shoulder stress.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: DB Underhand bench press, Reverse-Grip Dumbbell Bench Press, Underhand Dumbbell Bench Press, Supinated Dumbbell Bench Press
How to do it
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.
Movement
- 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
- Flaring the elbows outward away from the body.
- Keep elbows tucked close to the ribcage to maintain the mechanical advantage and protect the shoulders.
- Letting the wrists collapse backward into hyperextension.
- Squeeze the handles tightly and keep knuckles stacked directly over wrists and forearms.
- Accidentally rotating to a neutral or pronated grip during the press.
- Actively maintain the underhand grip orientation from the bottom of the movement through full lockout.
Safety
- Start with lighter dumbbells than your standard bench press to master the wrist and elbow tracking.
Muscles
Joints
- Shoulder: Flexion, Horizontal adduction
- Elbow: Extension
- Shoulder blade: Isometric stabilization
- Wrist: Isometric stabilization
Details
- Movement
- Horizontal push, Push
- Modality
- Hypertrophy, Strength
- Mechanics
- compound
- Force
- push
- Laterality
- bilateral
- Kinetic chain
- open
- Level
- intermediate
- Equipment
- Dumbbell; Flat bench or Adjustable bench
- Record
- Repetitions and Load
- Load
- external, per implement
Related
- variation of Dumbbell Bench Press
- substitute for Barbell Reverse-Grip Bench Press
Sources
- wger: DB Underhand bench press, by JohnPreston (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.