Exercises / Upper arms / Dumbbell Neutral Grip Bench Press

Dumbbell Neutral Grip Bench Press

Dumbbell Neutral Grip Bench Press: step-by-step technique, the muscles it works and a demo clip. Equipment: dumbbell.

Technique demo: Dumbbell Neutral Grip Bench Press
Video and illustrations: Gym visual, licensed to AIron.Coach.
  • Equipmentdumbbell
  • Body partupper arms
Primary muscles
triceps, chest
Secondary muscles
shoulders
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How to do 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 a neutral grip (palms facing each other) and your arms extended straight up over your chest.
  3. Slowly lower the dumbbells down towards your chest, keeping your elbows close to your body.
  4. Pause for a moment at the bottom, then push the dumbbells back up to the starting position, fully extending your arms.
  5. Repeat for the desired number of repetitions.

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