How to do the Dumbbell Reverse Bench Press
Dumbbell Reverse Bench Press is an intermediate multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Triceps and Shoulders.
Dumbbell Reverse Bench Press demonstration · © GymiaFit
Dumbbell Reverse Bench Press at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Triceps, Shoulders
- Equipment
- Dumbbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Dumbbell Reverse Bench Press step by step
- 1Lie flat on a bench with your feet flat on the ground and your knees bent.
- 2Hold a dumbbell in each hand with an overhand grip, palms facing towards your feet.
- 3Extend your arms straight up towards the ceiling, keeping a slight bend in your elbows.
- 4Slowly lower the dumbbells towards your chest, allowing your elbows to flare out to the sides.
- 5Pause for a moment at the bottom, then push the dumbbells back up to the starting position.
- 6Repeat for the desired number of repetitions.
Dumbbell Reverse Bench Press — questions
What muscles does the Dumbbell Reverse Bench Press work?
The Dumbbell Reverse Bench Press primarily targets the Pectorals. It also recruits the Triceps, Shoulders as secondary movers.
What equipment do I need for the Dumbbell Reverse Bench Press?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Reverse Bench Press suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Dumbbell Reverse Bench Press?
Dumbbell Bench Press, Dumbbell Decline Bench Press, Dumbbell Decline Hammer Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Reverse Bench Press demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.