Description

The dumbbell reverse bench press is a strength training exercise that targets the chest and shoulder muscles from a different angle compared to the traditional bench press.

Starting Position

Lie face-up on a bench with your feet flat on the floor. Hold a dumbbell in each hand with an overhand grip, arms extended towards the ceiling.

Technical Execution

Lower the dumbbells towards your chest while keeping your elbows close to your body. Press the weights back up to the starting position, extending your arms fully.

Range of Motion

Ensure a full range of motion by lowering the weights until your elbows are at or slightly below parallel to the floor.

Variations

Variations of the dumbbell reverse bench press include using a neutral grip, performing the exercise on an incline bench, or incorporating pauses at the bottom of the movement.

Common Mistakes

Common mistakes include arching the back excessively, using momentum to lift the weights, and letting the elbows flare out during the movement.

Practical Advice

To perform the exercise correctly, focus on maintaining a stable core, controlling the weights throughout the movement, and keeping the elbows tucked close to the body.

Additional Notes

It is recommended to start with lighter weights to master the technique before progressing to heavier loads.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

chest

Secondary Muscles