Dumbbell Bench Press
Dumbbell Bench Press activates muscle groups throughout your upper body, including your triceps, pectoral muscles (especially the pectoralis major), and anterior deltoids.
INTERMEDIATE
Neutral-Grip Dumbbell Bench Press
Neutral-Grip Dumbbell Bench Press is an upper body workout that strengthens the shoulders, triceps, and chest while emphasizing the upper chest and triceps. Neutral-Grip Dumbbell Bench Press also reduces the strain placed on shoulder points.
Instructions
- Raise the dumbbells off the floor with a neutral grip (palms facing inward). Place the ends of the dumbbells in the crease of your thigh and sit on the bench.
- To get into position, lie on your back and hold the weight close to your chest. Once in position, take a deep breath and squeeze the dumbbells all the way to the top using a neutral grip (palms facing each other).
- Slowly lower the dumbbells under control as low as you can (the handles should be about chest level).
- Tighten your chest and return the dumbbells to the starting position, maintaining a neutral grip throughout the exercise.
- Repeat for the desired number of repetitions.
Tips
- Keep more tension in your chest muscles by not fully bending your elbows.
- Keep the dumbbells slightly bent at a 45-degree angle to keep your elbows in a neutral position.
- Don't let the dumbbells collide at the top of each rep - jumping with them together can lead to shoulder instability and injury.
- Squeeze the dumbbells as tight as you can to improve a phenomenon known as "radiation", which promotes greater shoulder stability.
- Keep your shoulder blades together to keep your shoulders in a safe position.
Alternative Exercises
Pike Push-ups
An upper-body exercise performed in a pike stance, targeting the shoulders and upper chest while building overhead pressing strength and core stability.
Barbell Bench Press
Barbell Bench Press is an upper-body pressure exercise that builds muscles size and strengthens your body. This can be a great exercise that helps to increase upper body strength, improve muscular endurance, and even prepare your upper body to do movements...
Spotted an error or missing detail?
Report it here
so we can improve this exercise.
Author
We use cookies to improve your experience on our site. By using our site, you agree to our
cookie policy.