Double Dumbbell Reverse Grip Bench Press

Instructions for proper form

Lie on a flat bench with your back supported and feet flat on the floor. Hold a dumbbell in each hand with a supinated grip (palms facing you). Start with the dumbbells at chest height, elbows bent at about a 75-degree angle. Press the weights upward slowly until your arms are fully extended above your chest, keeping your wrists straight. Lower the dumbbells back down to the starting position while controlling the movement. Keep your shoulder blades retracted and your core engaged throughout the exercise.

Common mistakes to avoid

Avoid flaring your elbows out too wide; maintain a comfortable angle to protect your shoulders. Don’t arch your back excessively or lift your feet off the ground. Do not rush the movement; focus on controlled lifts and lowers to maintain good form.

Benefits

Specific benefits of the exercise

This exercise effectively targets the pectoralis major and enhances muscle hypertrophy in the chest. The reverse grip can also help in better engagement of the inner chest muscles while reducing strain on the shoulder joints.

Expected results and timeframe

With consistent practice, you can expect to see improvements in upper body strength and muscle definition in the chest area within 4-6 weeks, especially when incorporated into a balanced workout routine..

Who this exercise is best for

This exercise is best suited for novice lifters looking to build chest strength. It is particularly beneficial for those recovering from shoulder injuries as the supinated grip reduces strain on the shoulder joints.

Scientific studies supporting its effectiveness

Research indicates that using a supinated grip during pressing movements can enhance muscle recruitment in the chest and triceps, leading to greater strength gains. A study published in the Journal of Strength and Conditioning Research emphasizes the effectiveness of grip variations in resistance training.

Variations

Beginner modifications

Beginners can start with lighter weights or perform the exercise with just one dumbbell, pressing it with both hands simultaneously to get accustomed to the movement pattern. Alternatively, they can also do the exercise with a resistance band for stability.

Advanced progressions

Advanced lifters can increase the weight of dumbbells or perform the exercise on a slightly inclined bench to target different areas of the chest. Adding pauses at the top of the movement can increase time under tension, enhancing muscle growth.

Integrations

Complementary exercises

Integrate this exercise with push-ups, chest flies, or bench press variations to create a well-rounded chest routine. Adding tricep dips or overhead tricep extensions can also strengthen supporting muscle groups.

Super set recommendations

Consider superseting with dumbbell shoulder presses or bent-over rows to maximize upper body engagement and stimulate muscle growth.

Sample workout routines

A sample routine could include: 1. Double Dumbbell Reverse Grip Bench Press – 3 sets of 10-12 reps, 2. Push-ups – 3 sets of 8-10 reps, 3. Dumbbell Shoulder Press – 3 sets of 10-12 reps.

Exercise combinations

Pair this exercise with pec deck machine flyes for a comprehensive chest workout or combine it with plank hold exercises for core stability integration.

Best time to do this exercise in your workout

This exercise should ideally be performed during the first half of your workout when energy levels are high, either as part of your chest workout or as the primary upper body compound exercise.