Dumbbell Reverse Bench Press

Setup

1. 01Lie on a flat bench with a dumbbell in each hand at the shoulders.
2. 02Rotate both palms to face toward your head in a full underhand grip.
3. 03Plant the feet and pin the shoulder blades to the bench.
4. 04Keep the elbows tucked close to the torso at the start.

Execution

1. 01Brace and press both dumbbells up and slightly back over the chest.
2. 02Keep the palms supinated as the arms extend.
3. 03Lower under control until the dumbbells reach the lower chest.
4. 04Keep the elbows tracking along the ribs on every rep.

Checkpoints

• -Palms face the head from the first rep to the last.
• -Elbows stay tucked instead of drifting wide.
• -Wrists stay neutral, not bent back under the load.
• -Shoulder blades stay pinned through the press.

Common mistakes

• -Letting the grip rotate back to neutral as fatigue sets in.
• -Starting with weights too heavy to get into position safely.
• -Arching the lower back to force the dumbbells higher.
• -Cutting range short at the bottom of the rep.