Intermediate
Neutral-Grip Dumbbell Bench Press
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
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.
Exercise Instructions
-
Step 1
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. -
Step 2
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). -
Step 3
Slowly lower the dumbbells under control as low as you can (the handles should be about chest level). -
Step 4
Tighten your chest and return the dumbbells to the starting position, maintaining a neutral grip throughout the exercise. -
Step 5
Repeat for the desired number of repetitions.
Muscle Groups
Neutral-Grip Dumbbell Bench Press targets Delts, Pecs, Triceps as seen below.
Exercise 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.
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