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Triceps · Intermediate

Dumbbell Reverse Grip Squeeze Bench Press

Horizontal pressing drill that develops chest, shoulder, and triceps strength using dumbbells, with emphasis on the triceps, chest and shoulders.

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Exercise overview

Training details

TricepsChestShoulders

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on a flat bench holding two dumbbells together above the middle of your chest with an underhand grip.
  2. 02Set your shoulder blades against the bench, plant your feet, and squeeze the dumbbells inward so they remain touching.
  3. 03Lower the joined dumbbells toward your chest with your elbows close and palms angled toward your face.
  4. 04Press upward while maintaining the underhand grip and constant inward pressure.
  5. 05Finish with straight arms under control, keeping the dumbbells together before the next repetition.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Squeeze PressRelated variationPlate PressRelated variationFlat Dumbbell Bench Press

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteStraight-Leg Bench DipComparable substituteKettlebell Tall Kneeling Chest PressComparable substitutePush-UpComparable substituteBarbell Pressing Snatch BalanceComparable substituteBench PressComparable substituteDumbbell Fly

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