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How to do it
- Sit on the end of a flat bench holding a dumbbell in each hand with palms facing inward.
- Rest the dumbbells on your thighs, then lie back and bring them to chest level.
- Set your shoulder blades back into the bench and plant both feet on the floor.
- Press the dumbbells up until your arms are nearly straight, keeping palms facing each other.
- Lower them under control until the handles reach chest level, keeping your elbows close to your sides.
- Repeat for the prescribed reps, then bring your knees up to help you sit back up safely.
Common mistakes
- Letting the elbows drift wide loses the neutral-grip advantage and returns stress to the front of the shoulder.
- Clashing the dumbbells together at the top unloads the chest and risks losing control of one hand.
- Locking the elbows hard at the top drops tension off the pectorals between reps.
- Dropping the dumbbells to the floor from the finished position strains the shoulders on the way out of the set.
Muscles worked
- Primary
- Chest
- Secondary
- Front DeltsTriceps
Same movement, other equipment
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Good to know
- What muscles does the Neutral-Grip Dumbbell Bench Press work?
- Mainly the chest. It also works the front delts and triceps.
- What equipment do you need for the Neutral-Grip Dumbbell Bench Press?
- It uses dumbbells. Without it, the Bodyweight Knee Push Ups and the Cable Bench Press train the same muscles the same way.
- Is the Neutral-Grip Dumbbell Bench Press good for beginners?
- GymVim rates it beginner.