10 Best Dumbbell Reverse Bench Press Alternatives for Home Gyms

The Dumbbell Reverse Bench Press is done lying on your back with dumbbells. Ranked closest by our scoring: the Barbell Wide Reverse Grip Bench Press, the Dumbbell Bench Press and the Barbell Bench Press - Medium Grip.

Dumbbell Reverse Bench PressWatch the Dumbbell Reverse Bench Press

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Reverse Bench Press

The steps for the Dumbbell Reverse Bench Press itself, so you can judge how close each substitute below really is.

Pectorals, with triceps, shoulders · Dumbbell · Intermediate · Compound

  1. Lie flat on a bench with your feet flat on the ground and your knees bent.
  2. Hold a dumbbell in each hand with an overhand grip, palms facing towards your feet.
  3. Extend your arms straight up towards the ceiling, keeping a slight bend in your elbows.
  4. Slowly lower the dumbbells towards your chest, allowing your elbows to flare out to the sides.
  5. Pause for a moment at the bottom, then push the dumbbells back up to the starting position.
  6. Repeat for the desired number of repetitions.

The 10 Best Dumbbell Reverse Bench Press Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Reverse Bench Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Barbell Wide Reverse Grip Bench PressPlay demonstration

    1. Barbell Wide Reverse Grip Bench Press

    99% match

    Pectorals · Advanced · Compound

    A good swap when you have a barbell to work with, and it still works the pectorals.

    • Barbell
    How to perform it
    1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
    2. Grasp the barbell with a wide reverse grip, slightly wider than shoulder-width apart.
    3. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
    4. Lower the barbell slowly towards your chest, keeping your elbows tucked in and your wrists straight.
    5. Pause for a moment when the barbell touches your chest, then push it back up to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Dumbbell Reverse Bench Press
    • Primary muscle: pectorals, the same as the Dumbbell Reverse Bench Press
    • Equipment: free weights, the same as the Dumbbell Reverse Bench Press
    • Body position: lying on your back, the same as the Dumbbell Reverse Bench Press
  2. Dumbbell Bench PressPlay demonstration

    2. Dumbbell Bench Press

    96% match

    Pectorals · Intermediate · Compound

    The same equipment, taken with an overhand grip.

    • Dumbbell
    How to perform it
    1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
    2. Hold a dumbbell in each hand, with your palms facing forward and your arms extended above your chest.
    3. Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.
    4. Pause for a moment, then push the dumbbells back up to the starting position, fully extending your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Dumbbell Reverse Bench Press
    • Primary muscle: pectorals, the same as the Dumbbell Reverse Bench Press
    • Equipment: free weights, the same as the Dumbbell Reverse Bench Press
    • Body position: lying on your back, the same as the Dumbbell Reverse Bench Press
  7. Dumbbell Bench Press With Neutral Grip

    7. Dumbbell Bench Press With Neutral Grip

    95% match

    Pectorals · Intermediate · Compound

    The same equipment, taken with a neutral grip.

    • Dumbbell
    How to perform it
    1. Take a dumbbell in each hand and lay back onto a flat bench. Your feet should be flat on the floor and your shoulder blades retracted.
    2. Maintaining a neutral grip, palms facing each other, begin with your arms extended directly above you, perpendicular to the floor. This will be your starting position.
    3. Begin the movement by flexing the elbow, lowering the upper arms to the side. Descend until the dumbbells are to your torso.
    4. Pause, then extend the elbow and return to the starting position.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Dumbbell Reverse Bench Press
    • Primary muscle: pectorals, the same as the Dumbbell Reverse Bench Press
    • Equipment: free weights, the same as the Dumbbell Reverse Bench Press
    • Body position: lying on your back, the same as the Dumbbell Reverse Bench Press

Why You Might Need a Dumbbell Reverse Bench Press Alternative

You might substitute the Dumbbell Reverse Bench Press for several reasons: shoulder pain with the specific grip or bench angle, lack of a flat bench or appropriate dumbbell weight, or a need for unilateral work to fix strength imbalances. Biomechanically, slight changes in press angle alter clavicular vs. sternal pec activation and shoulder rotation demands. If your shoulders flare or you lose scapular stability, choose a neutral-grip or floor-based press to shorten ROM and reduce impingement. Cue: keep elbows at ~30 degrees from the torso and retract the scapula to maximize pectoral loading while protecting the rotator cuff.

Dumbbell Reverse Bench Press FAQ

What muscles does Dumbbell Reverse Bench Press work?

The exercise primarily targets the pectoralis major, with secondary loading of the anterior deltoid and triceps. Grip and bench angle shift emphasis between clavicular (upper) and sternal (mid/lower) pec fibers, and scapular stabilization recruits the serratus anterior and rhomboids.

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