Dumbbell reverse bench press

What it works

Primary muscle

Chest

Also works

TricepsFront delts

Equipment

Dumbbell

Type

Compound · Push

Logged as

Weight × reps

Suggested rest

2 min

How to do it

1. 1Lie flat on a bench with your feet flat on the ground and your knees bent.
2. 2Hold a dumbbell in each hand with an overhand grip, palms facing towards your feet.
3. 3Extend your arms straight up towards the ceiling, keeping a slight bend in your elbows.
4. 4Slowly lower the dumbbells towards your chest, allowing your elbows to flare out to the sides.
5. 5Pause for a moment at the bottom, then push the dumbbells back up to the starting position.
6. 6Repeat for the desired number of repetitions.

What to do instead

• Barbell bench pressBarbell
• Barbell decline bench pressBarbell
• Barbell incline bench pressBarbell
• Barbell wide bench pressBarbell
• Dumbbell bench pressDumbbell
• Incline reverse grip push-upBodyweight

Easier variations

• Smith bench pressSmith machine
• Smith incline bench pressSmith machine
• Smith wide grip bench pressSmith machine
• Dumbbell bench pressDumbbell

Harder variations

• Barbell guillotine bench pressBarbell
• Barbell reverse grip decline bench pressBarbell
• Barbell reverse grip incline bench pressBarbell
• Barbell wide reverse grip bench pressBarbell

More Chest exercises

• Archer push upBodyweight
• Assisted chest dip (kneeling)Machine
• Assisted seated pectoralis major stretch with stability ballMachine
• Assisted wide-grip chest dip (kneeling)Machine
• Band bench pressResistance band
• Band chest flyResistance band