Reverse Press Into Basic Press
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
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Reverse Press Into Basic Press
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.
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
