Reverse-Grip Dumbbell Bench Press

Upper Chest, Front Delts, TricepsDumbbells, Flat Bench

Reverse-grip flat dumbbell press shifting major load onto the upper chest and triceps. An underhand grip takes stress off the shoulders compared to a standard grip, offering a great way to hit your pecs from a new angle.

How to do it

1Grab dumbbells, sit on the bench, and lie back with your feet flat on the floor.

2Turn your palms to face back toward you and press the dumbbells over your lower chest.

3Pull your shoulder blades down and together, away from your ears.

4Inhale and lower the dumbbells smoothly, keeping your elbows tucked close to your torso.

5Exhale and press the dumbbells back up in a natural arc without turning your wrists.

Common mistakes

Flaring your elbows out — places awkward, dangerous tension on your wrists and shoulders.

Arching your lower back off the bench — reduces movement control and shifts the target load.

Going too heavy — causes you to lose grip control and break form.

Breathing

Take a smooth inhale as you lower the weights. Exhale forcefully as you press them back up.

Make it harder or easier

To make it easier, start with light dumbbells to get comfortable with the hand position.

To make it harder, hold a 1–2 second pause at the bottom of each rep.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.