You can perform the incline reverse-grip dumbbell bench press unilaterally (one arm at a time), which will force more core stabilizer muscles to get involved and help you to develop unilateral upper-body strength. Don't let the dumbbells touch at the top of each rep. Keep the rep timing slow, lowering the dumbbells at a slower pace than raising them. Email: click here. In the same fashion as the normal bench press, the reverse grip primarily targets the chest muscles with an additional stimulus being placed upon the shoulders and triceps. So, this exercise is a must for experiencing a different stimulus in the chest which will likely leave you with more gains! But, intermediate to advanced lifters can really see the benefits by hitting the upper chest with a new grip angle. Reverse Grip Dumbbell Bench Press Tips If you are using lighter dumbbells, increase the number of repetitions but for heavier dumbbells reduce the number of reps in each set. The incline reverse-grip dumbbell bench press is a very effective compound exercise which targets the chest muscles for maximum muscle and strength gains. I've many certifications including NASM-FNS, NASM- CES and NASM-CPT I am part-time writer, have written for many publications include flex, fitnessvolt, coachmag and M&F. Slowly lay back on the bench and push the dumbbells straight up above your chest. newsletter subscribers! Your email address will not be published. You may find it more comfortable to use a neutral grip in the starting position of the press and then twist the dumbbells to a reverse grip during the concentric (Positive) phase of the movement. I have a problem with this exercise - I find my palms and wrists hurt a lot throughout the exercise. We believe you should have the best information at your fingertips to help you reach your fitness goals and to stay up to date on everything happening in the bodybuilding, fitness and strength sports industry... Read more. If you're using heavy weights you can use your thighs to push the dumbbells back as you roll back on the flat bench. Build muscle, lose fat & stay motivated. I'm NASM Certified Personal Trainer and nutritional coach since 2012. Learn how to cook delicious healthy meals and snacks! Join 500,000+ newsletter subscribers! When bringing the dumbbells down, make sure to lower the weights all the way to the side of your chest … Beginners should start light and practice good form before training heavy. Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. Exhale during this portion of the exercise. Sit on the end of the bench and place both dumbbells on your thighs in the starting position. Performing the exercise with an underhand (also known as a reverse) grip can build more muscle in your upper pectoral region than an overhand grip—or even an incline press… The reverse grip is the same as the dumbbell bench press except you use a reverse grip. 1180 First Street South Is there perhaps an alternative exercise I could swap out for this otherwise? Lines and paragraphs break automatically. In this exercise, you grip the dumbbells … Build muscle, lose fat & stay motivated. Nearly a year ago I wrote an article about the reverse grip bench press.The article touts the potential gains to upper chest stimulation from utilizing this grip. Optavia Diet Review: Is It One Of The Best Weight Loss Programs? Despite direct statements from prominent figures in the bodybuilding world regarding the benefits, I dug deeper to find the truth about the Reverse Grip Bench Press. I'm wondering if it is OK to slightly turn the wrists inwards towards the shoulders as the weight is lowered to relieve the pressure, or would this ruin the form? Web page addresses and e-mail addresses turn into links automatically. I've tried lowering the weights too but it's just as bad. Reverse Dumbbell Bench Press Instructions The reverse grip is the same as the dumbbell bench press except you use a reverse grip. For the latest news and updates please follow us on. Then, slowly lower the dumbbells back down and turn your wrists slightly back outward until the dumbbells are in a neutral position. The incline reverse-grip dumbbell bench press places additional emphasis on the upper chest muscles. Inhale during this portion of the exercise. Columbia, SC 29209 Required fields are marked *. Now, it’s an unconventional movement compared to the regular dumbbell press with an overhand grip but it’s beneficial for emphasizing the upper chest muscles due to the reverse hand position. Learn how real people made their transformations! Slowly lower the dumbbells down keeping your palms in line with your middle chest. Though, the reverse grip bench press also hits the upper pec harder, especially when … Join 500,000+ We respect your privacy and take protecting it seriously. Before I break down the exercise technique in greater detail, here’s a brief description of how to do the reverse-grip bench press: Lie on a flat bench with a rack and grab the barbell with a standard overhand grip. Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength. Wesley Vissers Looks Much Improved 7 Weeks From Olympia Despite ‘Life Altering Experience’ Of Becoming A Father, WATCH: CrossFit Pro Rich Froning and Crew Skydive With U.S. Army Golden Knights, Mike Chang – Complete Profile: Height, Weight, Biography. In a standard dumbbell chest press, you would grip the dumbbells with your palms facing forwards, away from you. PH: 1-800-537-9910 Hinge at the hips (press the hips back as you lower your chest) until your chest is almost parallel with the ground. When the handles get to around chest height, pause and raise the dumbbells back to the starting position. Subscribe to our mailing list and get interesting stuff and updates to your email inbox. Then, kick both dumbbells back and hold them in a neutral position on each side of your head. Learn how to build muscle, burn fat & stay motivated. Use a full range of motion -  lower the dumbbells all the way down! Your email address will not be published. Adjust the bench to a 30-45-degree incline angle. Muscle & Strength, LLC You can do a reverse barbell press as an alternative to using dumbbells. Powher Pre-Workout Review – The BEST Pre-Workout For Women? Reverse Dumbbell Chest Press. Slowly lay back on the bench and push the dumbbells straight up above your chest. Beginners should start very light and then work up to heavier dumbbells as strength progresses and form is ideal. The weight of the dumbbells will then push your legs down and help you to sit up. The 12 Best Strength Training Exercises for Runners, Breaking Bench: What You Need to Know About the Bench Press, Bulking Meal Plan To Fill Out Your Sleeves and Turn Heads, Cross-Body Crunch Exercise Guide and Videos, Donkey Calf Raise Exercise Guide and Videos, Rollouts: Benefits, Technique, And Alternatives For Stronger Abs, Cross Jacks Exercise Guide, Variations and Videos, Decline Push-Up Exercise: Muscles Worked, How-To and Variations, Wall Sit Exercise Guide – Benefits, How-To, and Variations. You 're using heavy weights you can use your thighs in the starting position & S weekly newsletter you! Be shown publicly your shoulders you lower your chest is almost parallel the..., this exercise is a participant in the starting position with the ground i NASM. 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