The reverse grip dumbbell bench press incorporates your biceps.
Are you aware that research indicates men with a low waist-to-chest ratio appear most appealing (1)? Therefore, it’s crucial to emphasize chest workouts. Exercises such as push-ups, cable flyes, and different press techniques in your routine contribute to muscle development for that ideal waist-to-chest ratio. Switching to a reverse grip in chest exercises like the dumbbell and barbell bench press can lead to significant chest development.
A press involves lying on a bench and lifting weight from your chest to your extended arms. Athletes view the standard bench press with barbells as the foundational practice. However, executing a press with dumbbells offers several advantages.
When performing a dumbbell press, you can choose a neutral, pronated, or supinated grip. The supinated or reverse grip provides a distinct muscle activation. This article explores the right way to use this grip, its benefits, alternatives, and more.
Technique and Muscles Engaged
The reverse grip dumbbell press primarily emphasizes your pectorals, particularly the upper portion. It also works your triceps, abdominals, biceps, forearms, and anterior deltoids. You’ll feel the effort in your chest, arms, and shoulder muscles.
This exercise can be performed using an incline, decline, or flat bench. An incline bench heightens the activation of your upper chest due to the angle. Below is a step-by-step tutorial on maintaining proper form during this exercise.
- Take a pair of dumbbells and sit at the end of your chosen incline, flat, or decline bench. Place the ends of the dumbbells on your knees.
- Slowly recline on the bench, pressing the dumbbells directly over your chest. Engage your core, arch your spine, and push your feet firmly on the ground.
- Then, twist the dumbbells until your palms face your shoulders. This marks your starting point.
- Gradually lower the dumbbells until they are aligned with your chest, keeping your palms in the same orientation.
- Pause once you reach chest height, then extend your elbows to return the dumbbells to the initial position, completing the repetition.
Note: The reverse grip is more technical and challenging to maintain compared to other grips. Using lighter weights or straps can help you avoid slipping and provide better grip.
Advantages
Executing the reverse grip dumbbell press demands considerable discipline and persistence. However, its advantages make it a valuable exercise. Here are some compelling reasons to use a reverse grip during dumbbell presses.
Upper Chest Muscle Growth
This exercise is essential for lifters aiming to build mass in their upper chest. It significantly promotes muscle growth in these areas due to the grip. The horizontal pressing motion, specifically, is an effective method to enhance upper body muscles.
Larger Biceps
Typically, a press mainly activates your triceps, but employing a reverse grip for the dumbbell press also engages the biceps owing to the palm arrangement (2). Dumbbells facilitate a greater range of movement and more organic motion.
Reduced Shoulder Strain
Performing a reverse grip dumbbell press exerts less strain on your shoulder muscles compared to other bench press variations.
Varied Muscle Stimulus
The reverse grip dumbbell press introduces a different stimulus to your muscles. The altered grip targets your chest muscles from a novel angle, enhancing the overall muscle development in your pectorals.
Diversify and Overcome Plateaus
Most chest exercises utilize dumbbells or barbells with a pronated or neutral grip.This results in a similar motion sequence, culminating in a stalemate where your physique acclimates to the workout approach. The reverse grip dumbbell press jolts your body. Research indicates that varying your routine can help you circumvent or overcome a plateau (3).
Enhanced Coordination and Stability
Performing a reverse grip dumbbell press will challenge your coordination. Depending on the weight, you must brace your core and engage those muscles to maintain stability. This exercise also fortifies your core, resulting in improved posture and balance.
Improved Grip and Forearm Strength
Using the reverse grip to hold the dumbbell challenges your wrist dexterity. You can start with a wrist strap to ease into it. Over time, your strength will increase, allowing you to dispense with the straps.
Reverse Grip Dumbbell Press Variations
Ready to incorporate this new grip variation into your pressing workouts? Additional reverse grip variations can make your training even more engaging.
Reverse Grip Bench Press
The barbell bench press is excellent for building your chest muscles. Employing a reverse grip enhances upper chest and bicep engagement. The reverse grip bench press utilizes barbells as resistance, enabling you to lift heavier weights.
Reverse Grip Machine Chest Press
The reverse grip machine chest press is a machine-based exercise that also targets your chest muscles. Although machines don’t offer as many strength benefits as free weights, they are great for muscle development and better isolation of the chest muscles. Additionally, they are safer.
Banded Chest Press
The banded chest press is fantastic for building your chest muscles on the go or in your home gym. Resistance bands are akin to cables as they maintain constant tension on your muscles.
Frequently Asked Questions
Which muscles are worked by the reverse grip press?
The reverse grip press works your pecs, deltoids, biceps, triceps, and core muscles. Refer to the guide above for a more detailed breakdown.
Is the underhand dumbbell press effective?
The underhand dumbbell press, also known as the reverse grip dumbbell press, is effective for your chest muscles and biceps. We explain its benefits in the guide above.
What is the best grip for dumbbell press?
The pronated, supinated, and neutral grips each offer benefits depending on which muscles you aim to target. The neutral grip activates the triceps more, while the supinated grip better engages the biceps.
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References
- Brierley, M. E., Brooks, K. R., Mond, J., Stevenson, R. J., & Stephen, I. D. (2016). The Body and the Beautiful: Health, Attractiveness and Body Composition in Men’s and Women’s Bodies. PloS one, 11(6), e0156722. https://doi.org/10.1371/journal.pone.0156722
- Lehman G. J. (2005). The influence of grip width and forearm pronation/supination on upper-body myoelectric activity during the flat bench press. Journal of strength and conditioning research, 19(3), 587–591. https://doi.org/10.1519/R-15024.1
- Krzysztofik, M., Wilk, M., Wojdała, G., & Gołaś, A. (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International journal of environmental research and public health, 16(24), 4897. https://doi.org/10.3390/ijerph16244897