Target Chest and Triceps with Wide Reverse Grip Press

Wide Reverse Grip Press

Rep Range

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

Hints

Lay on the ground holding dumbbells with a wide reverse grip (palms facing you, arms positioned wider than shoulder-width). Maintaining the reverse grip, press the weights upwards in a controlled manner. Return them to the starting position, keeping the grip consistent.

Common Mistakes

Allowing wrists to rotate or changing grip during the movement. Not maintaining the wide stance of the arms. Relying on momentum rather than controlled motion.

Breathing

Exhale as you press the dumbbells up. Inhale as you return them to the starting position.

Muscle Focus

Primary Muscles

Upper Chest

Secondary Muscles

Middle Chest, Shoulders, Triceps, Serratus Anterior

Tertiary Muscles

Lower Chest, Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae