Edit Article

How to Do a Reverse Bench Press in 90/90 Neutral Back

Three Methods:Getting in the Starting PositionPerforming the ExerciseFrequencyCommunity Q&A

This high-intensity exercise strengthens the biceps, latissimus dorsi and deltoids.

Method 1
Getting in the Starting Position

  1. 1
    Position yourself in 90/90 neutral back.
  2. 2
    Make sure your legs are at a right angle over a chair and your arms rest at your sides, palms facing downwards.

Method 2
Performing the Exercise

  1. 1
    Bend your elbows so that your forearms are perpendicular to the floor. Your palms should now be facing towards your knees, which are still raised over the chair.
  2. 2
    Alternately press and release your elbows into the floor. Imagine you are doing a regular bench press, just without any weight above you. Your shoulder blades should come close to each other, but try to do this exercise without shrugging.

Method 3

  1. 1
    Do 15 repetitions of this exercise per set. Repeat until you've completed 3 sets.
  2. 2
    For faster results, increase the number of sets/times per week you do this exercise.

Community Q&A

Ask a Question
If this question (or a similar one) is answered twice in this section, please click here to let us know.


  • If you feel your neck starting to strain, simply lower your elbows more towards your sides to decrease pressure on your neck muscles.
  • The benefits of these exercises are increased strength and flexibility in your arms and shoulders.


  • Those with poor balance should be careful when performing this exercise.
  • Potential injuries may be incurred if this exercise is performed incorrectly.

Things You Need

  • Chair

Article Info

Categories: Personal Fitness

In other languages:

Español: hacer un pres de banca inverso en posición 90 90 y espalda neutra, Русский: сделать обратный жим лежа в позиции 90‐90

Thanks to all authors for creating a page that has been read 202 times.

Did this article help you?