Reverse Grip Dumbbell Bench Press

Learn how to do Reverse Grip Dumbbell Bench Press with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 4.5 Chest TricepsShoulders Dumbbells

Reverse Grip Dumbbell Bench Press is a Dumbbells exercise that primarily targets the Chest, with secondary activation of the Triceps, Shoulders. It has a MET value of 4.5, meaning a 70 kg person burns approximately 160 kcal in a 30-minute session.

How to Do Reverse Grip Dumbbell Bench Press

A bench press variation using a supinated (reverse) grip with dumbbells to target the chest, triceps, and front delts differently, often reducing stress on the shoulders.


Instructions:


  • Lie flat on a bench with a dumbbell in each hand, palms facing towards your face (supinated grip).

  • Start with the dumbbells above your chest, arms extended.

  • Lower the dumbbells slowly towards your lower chest while keeping elbows close to your body.

  • Press the dumbbells back up to the starting position, maintaining the reverse grip.

  • Keep your core engaged and feet flat on the floor throughout the movement.


Common mistakes:


  • Flaring elbows too wide.

  • Losing the reverse grip or rotating the wrists mid-rep.

  • Arching the lower back excessively.

  • Bouncing the dumbbells off the chest.

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Muscles & equipment

Primary muscleChestSecondary muscleTricepsSecondary muscleShoulders
EquipmentDumbbells

Calorie Calculator

MET 4.5
Estimated burn
160 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Reverse Grip Dumbbell Bench Press

Type
Dumbbells exercise
Primary muscle
Chest
Secondary muscles
Triceps, Shoulders
MET value
4.5
Calories (30 min, 70 kg)
≈ 160 cal
Video quality
4K with male and female demonstrations

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Alternating Incline Dumbbell Press

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Barbell Bench Press
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Barbell Bench Press

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Bench Press Machine
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Cable Chest Fly
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Cable Chest Fly

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FAQ: Reverse Grip Dumbbell Bench Press

What muscles does Reverse Grip Dumbbell Bench Press work?

Reverse Grip Dumbbell Bench Press primarily targets the Chest, with secondary engagement of the Triceps, Shoulders.

How do you do Reverse Grip Dumbbell Bench Press correctly?

A bench press variation using a supinated (reverse) grip with dumbbells to target the chest, triceps, and front delts differently, often reducing stress...

Is Reverse Grip Dumbbell Bench Press good for beginners?

Reverse Grip Dumbbell Bench Press has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Reverse Grip Dumbbell Bench Press?

Reverse Grip Dumbbell Bench Press requires: Dumbbells.

What are the benefits of Reverse Grip Dumbbell Bench Press?

Reverse Grip Dumbbell Bench Press strengthens the Chest, engages the Triceps and Shoulders, builds functional strength using Dumbbells. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Reverse Grip Dumbbell Bench Press?

Similar exercises to Reverse Grip Dumbbell Bench Press include Barbell Bench Press, Bench Press Machine, Close Grip Barbell Bench Press, Close Grip Push-Ups. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Reverse Grip Dumbbell Bench Press better than Barbell Bench Press?

Both Reverse Grip Dumbbell Bench Press and Barbell Bench Press target the Chest. Reverse Grip Dumbbell Bench Press uses Dumbbells, while Barbell Bench Press offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Barbell Bench Press
MET 5

Barbell Bench Press

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Bench Press Machine
MET 4.5

Bench Press Machine

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Close Grip Barbell Bench Press
MET 4.5

Close Grip Barbell Bench Press

  • Olympic Barbell
  • Bench
Close Grip Push-Ups
MET 5

Close Grip Push-Ups

  • No equipment
Decline Bench Press
MET 5

Decline Bench Press

  • Olympic Barbell

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