Chest
DB Underhand bench press
An effective dumbbell variation designed to target the upper pectoral fibers using a supinated grip.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.