Double Reverse Grip Press Into Fly
This chest exercise mainly works your upper chest and middle chest, with help from your lower chest, shoulders and triceps. Watch the demo video, then follow the tips below.
Rep Range
5-10
How to do Double Reverse Grip Press Into Fly
Lay on the ground holding dumbbells with a reverse grip, palms facing towards you. Press the dumbbells up twice, maintaining the reverse grip for both presses. After the second press, rotate the wrists so the palms face each other. Initiate the fly motion by opening your arms, then reverse, bringing the dumbbells back together. Rotate your wrists back to the reverse grip as you lower the dumbbells down.
Common mistakes
Not maintaining the reverse grip during the two presses. Using momentum rather than executing controlled movements. Rushing through the presses without distinct repetitions.
Breathing
Inhale as you begin the first press. Exhale at the top. Repeat for the second press. Inhale again as you initiate the fly and exhale as you complete it and lower the dumbbells.
Muscles worked
Primary Muscles
Upper Chest, Middle Chest
Secondary Muscles
Lower Chest, Shoulders, Triceps, Serratus Anterior
Tertiary Muscles
Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae, Biceps
