The dumbbell neutral grip bench press is a pressing exercise performed on a bench using dumbbells with palms facing each other. It primarily targets the tricep, with secondary emphasis on the chest and shoulders.
Also Works
ChestShoulders
How to Perform
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.
Pro Tips
•Keep your elbows tucked close to your sides at a 30-45 degree angle to maximize triceps involvement with the neutral grip.
•Lower the dumbbells to the lower chest or nipple line for optimal pressing mechanics with the palms-in position.
•Drive the dumbbells straight up, keeping the palms facing each other throughout, and squeeze the triceps at lockout.
Common Mistakes
•Flaring the elbows out wide, which shifts the exercise from a triceps-dominant press to a standard Chest Press.
•Lowering the dumbbells to the upper chest or neck, which puts the shoulders in a vulnerable position.
•Rotating the wrists to face forward during the press, losing the neutral grip triceps benefit.