Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsCompound
  • Force TypePush
  • Experience LevelBeginner
  • Secondary Muscles
    Shoulders, Triceps
Target Muscle Group


Chest Muscle Anatomy Diagram

Reverse Dumbbell Bench Press Instructions

  1. The reverse grip is the same as the dumbbell bench press except you use a reverse grip. Set up for the exercise by grasping a set of dumbbells and sitting on the end of a flat bench with the ends of the dumbbells resting on your knees.
  2. Slowly lay back on the bench and push the dumbbells straight up above your chest.
  3. Twist the dumbbells so that your palms are facing your shoulders. This is the starting position for the exercise.
  4. Slowly lower the dumbbells down keeping your palms in line with your middle chest.
  5. When the handles get to around chest height, pause and raise the dumbbells back to the starting position.
  6. Repeat movement for desired reps.

Dumbbell Bench Press Tips:

  1. If you're using heavy weights you can use your thighs to push the dumbbells back as you roll back on the flat bench.
  2. Don't let the dumbbells touch at the top of each rep.
  3. Keep the rep timing slow, lowering the dumbbells at a slower pace than raising them. 
  4. Use a full range of motion -  lower the dumbbells all the way down!
Oliver Lloyd
Posted on: Tue, 01/21/2020 - 17:13

Can I do this effectively on the floor?

Prince Gupta
Posted on: Fri, 12/04/2020 - 01:26

You can always use the side of your bed. Just put a pillow on the edge of the bed and lie diagonally. I do this and is a perfect substitute for the bench.

Frank Reyes
Posted on: Sat, 09/04/2021 - 14:55

You can do these on the floor. You won’t have the same ROM as on the bench.

Posted on: Wed, 05/30/2018 - 15:24

Is that excersise for upper chest also??

Posted on: Tue, 08/22/2017 - 08:02

I have a problem with this exercise - I find my palms and wrists hurt a lot throughout the exercise. I've tried lowering the weights too but it's just as bad.
I'm wondering if it is OK to slightly turn the wrists inwards towards the shoulders as the weight is lowered to relieve the pressure, or would this ruin the form?
Is there perhaps an alternative exercise I could swap out for this otherwise?

Posted on: Fri, 12/20/2019 - 05:12

I have the same problem as you man

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