Strength Training · Bodybuilding
Neutral-Grip Dumbbell Bench Press
The neutral-grip dumbbell bench press is a flat-bench press with your palms facing each other. It trains your chest and triceps with your elbows closer to your sides.
- Beginner
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Sit on the end of a flat bench with the dumbbells resting upright on your thighs.
- Lie back with help from your thighs to bring the dumbbells beside your chest, palms facing each other.
- Plant your feet flat on the floor.
- Draw your shoulder blades gently together against the bench.
- Press the dumbbells above your chest until your arms are straight.
- Lower the dumbbells beside your chest with your elbows about 30–45 degrees from your torso.
- Press the dumbbells back to the starting position.
Form cues
- Keep your hips on the bench.
- Keep your forearms vertical.
- Exhale as you press.
Common mistakes
- Wrists bending backwardKeep each handle over the heel of your hand with your knuckles aligned above your wrist.
- Clashing dumbbells at the topFinish with the weights roughly shoulder-width apart rather than bringing them together.
- Dropping through the lowering phaseTake about two seconds to lower each repetition without bouncing out of the bottom.
Safety
Lowering beyond your controlled range can strain your shoulders. Heavy weights or fatigue can also cause a dumbbell to fall toward your chest or face.
- Start with weights you can bring into position without struggling.
- End the lowering phase before your shoulders roll forward off the bench.
- Finish each set while you could still perform one or two controlled repetitions.
- To finish, bring the dumbbells toward your thighs with bent elbows, then rock upright without twisting or throwing the weights.
If you have ongoing shoulder or wrist pain, use a lighter, shorter-range version or ask a physiotherapist for guidance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Dumbbell
- Flat Bench
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min 30 sec
Increase the weight slightly once you can complete every set at the top of the range with consistent form.