Why should I use an underhand grip for chest press?

The underhand, or supinated, grip increases the activation of the clavicular head of the pectoralis major, commonly known as the upper chest.

Is this exercise safe for my wrists?

It is safe if you maintain a neutral wrist position; avoid letting the dumbbells tilt your wrists backward, which can cause strain.

How does this differ from a standard dumbbell press?

The underhand grip changes the shoulder rotation and elbow path, shifting emphasis toward the upper chest and front shoulders while involving more biceps.

Dumbbell Underhand Bench Press Guide | Upper Chest Exercise

Learn how to perform the underhand dumbbell bench press to target your upper chest. Step-by-step instructions, common mistakes, and expert tips inside.

How to Perform

Sit on the edge of a flat bench with a dumbbell in each hand, resting them on your thighs.
Lie back carefully while bringing the weights to your chest, then rotate your palms so they face your head.
Press the dumbbells upward until your arms are fully extended over your chest, keeping the underhand grip throughout.
Lower the weights slowly toward your lower chest while keeping your elbows tucked closer to your ribcage than a standard press.
Pause briefly at the bottom of the movement when the dumbbells are level with your torso.
Drive the weights back to the starting position by engaging your chest and triceps.

Common Mistakes

Allowing the elbows to flare too wide which stresses the shoulder joint
Using a weight that is too heavy to maintain controlled supination
Bouncing the weights off the chest at the bottom of the rep
Locking out the elbows aggressively at the top of the movement

Muscles Worked

Primary movers

Chest

Stabilizers

Front Deltoids
Triceps
Biceps

Related Guides

Chest · Chest