역그립 덤벨 벤치 프레스

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.