Combine Chest Moves with Reverse Press Into Basic Press

Reverse Press Into Basic Press

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

Lay flat on the ground with dumbbells in hand. Start with a reverse grip (palms facing you). Press dumbbells up. At the top, rotate wrists to switch to a basic press grip (palms away from you). Lower dumbbells, press dumbbells up. Rotate wrists back to reverse grip for the next rep.

Common Mistakes

Rotating wrists too quickly or without control. Using momentum rather than a smooth transition between grips.

Breathing

Inhale during the reverse press. Exhale during rotation and basic press. Inhale as you prepare for the next rep.

Muscle Focus

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