Dumbbell One Arm Reverse Grip Press
How to Do:
- Setup
Lie flat on a bench, holding a dumbbell in one hand with a reverse (palms-up) grip. Your other hand should rest on the bench for stability. Keep your feet flat on the floor, and your back pressed against the bench.
- Starting Position
Hold the dumbbell with your arm fully extended above your chest, with your palm facing upward. Keep a slight bend in your elbow, ensuring your wrist is straight and strong.
- Lowering Phase
Slowly lower the dumbbell toward your chest while keeping your elbow at a slight angle and your wrist neutral. Inhale as you lower the weight, maintaining control throughout the descent.
- Pressing Phase
Push the dumbbell back up by extending your arm, focusing on engaging your chest and triceps. Exhale as you press the dumbbell back to the starting position, fully extending your arm but not locking your elbow.
- Repeat
Perform the desired number of repetitions, then switch to the other arm if necessary.
Benefits:
The dumbbell one-arm reverse grip press primarily targets the upper chest and triceps, with an emphasis on activating the inner chest. The reverse grip helps to reduce shoulder strain and promotes better alignment of the wrist and elbow. This variation is particularly effective for building overall chest strength and muscle development.
