How to do the Reverse Grip Dumbbell Incline Bench Press
- Lie back on the incline bench with a dumbbell in each hand.
- Hold the dumbbells at shoulder level, palms facing toward you.
- Press the dumbbells upward until your arms are straight, then lower them slowly.
- Keep your elbows close to your sides throughout.
Full technique — 6 steps
- Set the bench to a moderate incline and sit with a dumbbell on each thigh.
- Lie back and bring the dumbbells to shoulder level with an underhand grip, palms facing toward you.
- Plant your feet, tighten your stomach, and pull your shoulder blades back into the bench.
- Keep your elbows close to your torso and your wrists straight.
- Press the dumbbells up until your arms are extended over your upper chest.
- Lower them under control back to shoulder level, keeping the underhand grip and your elbows close.
Common mistakes
- Turning the grip to palms forward
- Elbows flaring straight out
- Wrists bending back under load
- Shoulders rolling forward at top
- Bench set too upright
Form cues
- Palms stay facing you
- Keep elbows close
- Keep wrists straight
- Set shoulders into bench
Compared with similar variants
| Reverse Grip Dumbbell Incline Bench Press | Barbell Bench Press | Dumbbell Bench Press | Barbell Incline Bench Press | |
|---|---|---|---|---|
| Level | Intermediate | Intermediate | Beginner | Intermediate |
| Technique to learn | moderate | moderate | moderate | moderate |
| How tiring | moderate | high | moderate | high |
| Shoulder | moderate | moderate | moderate | moderate |
| Wrist | moderate | low | low | low |
| Equipment | Dumbbells, Adjustable bench | Barbell, Flat bench, Squat rack | Dumbbells, Flat bench | Barbell, Adjustable bench, Squat rack |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Resistance bands
No equipment
- Decline Push-Up Easier
- Decline Knee Push-Up Easier
Machine
Suspension trainer
- Suspension Trainer Decline Push-Up Same level
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Dumbbell Incline Bench Press
- Easier Neutral Grip Dumbbell Incline Bench Press
- This exercise Reverse Grip Dumbbell Incline Bench Press
- Harder Barbell Incline Bench Press
Too hard for now? Start with the Neutral Grip Dumbbell Incline Bench Press.
Quick answers
What muscles does the Reverse Grip Dumbbell Incline Bench Press work?
Primary: Upper chest 9/10, Front delts 8/10. Also works: Triceps 6/10, Serratus anterior 3/10, Rotator Cuff 3/10.
Which joints does the Reverse Grip Dumbbell Incline Bench Press load?
Shoulder: moderate, Wrist: moderate, Elbow: low. Shoulder — lighter options: Resistance Band Standing Chest Press, Resistance Band Chest Press, Alternating Resistance Band High-to-Low Chest Press.
When should I do the Reverse Grip Dumbbell Incline Bench Press in a workout?
Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 9 min with rest.
How many sets and reps of the Reverse Grip Dumbbell Incline Bench Press?
Strength: 3–4 sets of 5–8 reps, rest 2 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 3–4 reps in reserve.
What can I do instead of the Reverse Grip Dumbbell Incline Bench Press?
Resistance bands: Reverse Grip Resistance Band Incline Bench Press, Neutral Grip Resistance Band Incline Bench Press. No equipment: Decline Push-Up, Decline Knee Push-Up. Machine: Alternating Machine Incline Chest Press, Machine Incline Chest Press. Suspension trainer: Suspension Trainer Decline Push-Up.
What is an easier version of the Reverse Grip Dumbbell Incline Bench Press?
Neutral Grip Dumbbell Incline Bench Press (Intermediate), Dumbbell Incline Bench Press (Beginner).
What is a harder version of the Reverse Grip Dumbbell Incline Bench Press?
Barbell Incline Bench Press (Intermediate).
