Dumbbell Reverse Grip 30 Degrees Incline Bench Press

How to Do:

1. Setup and Grip Start by setting an incline bench to a 30-degree angle. Sit on the bench and hold a dumbbell in each hand. Use a reverse grip (palms facing towards your head) to grasp the dumbbells, keeping your wrists neutral and your elbows bent at a 90-degree angle.
2. Positioning Lie back on the bench with the dumbbells held above your chest. Keep your feet flat on the floor for stability and ensure your core is engaged to maintain balance. Your arms should be fully extended, and the dumbbells should be aligned with your chest.
3. Lower the Dumbbells Slowly lower the dumbbells toward your chest, keeping your elbows at about a 45-degree angle from your body. Keep your wrists in a neutral position throughout the movement to avoid unnecessary strain.
4. Press Back Up After reaching your chest, press the dumbbells back up to the starting position by extending your elbows. Focus on using your chest muscles to drive the movement.
5. Repeat Perform the desired number of reps, maintaining a controlled motion throughout the set.

Benefits:

The reverse grip bench press places more emphasis on the lower part of the pectorals and engages the triceps more than the standard bench press. The incline angle targets the upper chest and shoulders, and the reverse grip helps reduce shoulder strain, making it a great alternative for shoulder-friendly pressing movements.