Dumbbell Reverse Bench Press

Intermediate

Pectorals

Dumbbell

Use independent dumbbell loading to build pressing power across the chest: Dumbbell Reverse Bench Press slots into any chest session.

How to do Dumbbell Reverse Bench Press

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

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Dumbbell Reverse Bench Press Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Start each set with the weaker arm and match it.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Add reps on the smaller bell before you size up.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Size up only when both sides finish equally strong.

Common Dumbbell Reverse Bench Press Mistakes

Dropping the bells hard at the end of a set

Lower them under control so the last rep still counts as training.

Letting the shoulders roll forward at the bottom

Set the shoulder blades back and down before rep one and hold it there.

Easier and Harder Than Dumbbell Reverse Bench Press

Easier progression

Hyght Dumbbell Fly

Harder progression

Isometric Wipers

Swap Dumbbell Reverse Bench Press For

Barbell Bench Press

Chest Dip

Roller Seated Single Leg Shoulder Flexor Depresor Retractor

Dumbbell Reverse Bench Press — Frequently Asked Questions

How do you do the Dumbbell Reverse Bench Press?

Lie flat on a bench with your feet flat on the ground and your knees bent. Hold a dumbbell in each hand with an overhand grip, palms facing towards your feet. Extend your arms straight up towards the ceiling, keeping a slight bend in your elbows. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell Reverse Bench Press work?

The Dumbbell Reverse Bench Press primarily targets the pectorals. It is classified as a chest exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell Reverse Bench Press should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Reverse Bench Press good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic chest patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Dumbbell Reverse Bench Press?

Try the Barbell Bench Press, Chest Dip or the Roller Seated Single Leg Shoulder Flexor Depresor Retractor. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.