How to do the Dumbbell Neutral Grip Bench Press
Dumbbell Neutral Grip Bench Press is an intermediate multi-joint compound pushing exercise targeting the Triceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Chest and Shoulders.
Dumbbell Neutral Grip Bench Press demonstration · © GymiaFit
Dumbbell Neutral Grip Bench Press at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Chest, Shoulders
- Equipment
- Dumbbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Dumbbell Neutral Grip Bench Press step by step
- 1Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- 2Hold a dumbbell in each hand with a neutral grip (palms facing each other) and your arms extended straight up over your chest.
- 3Slowly lower the dumbbells down towards your chest, keeping your elbows close to your body.
- 4Pause for a moment at the bottom, then push the dumbbells back up to the starting position, fully extending your arms.
- 5Repeat for the desired number of repetitions.
Dumbbell Neutral Grip Bench Press — questions
What muscles does the Dumbbell Neutral Grip Bench Press work?
The Dumbbell Neutral Grip Bench Press primarily targets the Triceps. It also recruits the Chest, Shoulders as secondary movers.
What equipment do I need for the Dumbbell Neutral Grip Bench Press?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Neutral Grip Bench Press suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Dumbbell Neutral Grip Bench Press?
Dumbbell Forward Lunge Triceps Extension, Dumbbell Palms In Incline Bench Press, Dumbbell Twisting Bench Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Neutral Grip Bench Press demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.