How to Do the Dumbbell Bench Press with Neutral Grip

Beginner · Dumbbell · Targets Chest, Shoulders, Triceps

How to perform it

1. Take a dumbbell in each hand and lay back onto a flat bench. Your feet should be flat on the floor and your shoulder blades retracted.
2. Maintaining a neutral grip, palms facing each other, begin with your arms extended directly above you, perpendicular to the floor. This will be your starting position.
3. Begin the movement by flexing the elbow, lowering the upper arms to the side. Descend until the dumbbells are to your torso.
4. Pause, then extend the elbow and return to the starting position.

Muscles worked

The Dumbbell Bench Press with Neutral Grip primarily targets your Chest, with support from your Shoulders, Triceps. You'll need dumbbell.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Dumbbell Bench Press with Neutral Grip slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.