Target Muscle

    Triceps

    Equipment

    Dumbbell

    Difficulty

    Beginner

    Category

    Strength

    ArmsDumbbell

    Dumbbell Neutral Grip Bench Press

    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. 1

      Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.

    2. 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. 3

      Slowly lower the dumbbells down towards your chest, keeping your elbows close to your body.

    4. 4

      Pause for a moment at the bottom, then push the dumbbells back up to the starting position, fully extending your arms.

    5. 5

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Triceps Exercises

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