Dumbbell Bench Press with Neutral Grip

GymDaze demonstration

Watch Dumbbell Bench Press with Neutral Grip

Technique

How to perform Dumbbell Bench Press with Neutral Grip

1. Sit on a flat bench holding a dumbbell in each hand, then bring the weights beside your chest as you lie back.
2. Plant your feet and keep your head and upper back supported on the bench.
3. Hold your palms facing each other and keep that grip throughout the repetitions.
4. Press the dumbbells over your chest by moving your upper arms and straightening your elbows, without forcing the weights together.
5. Lower the dumbbells beside your torso with your forearms beneath the weights and your elbows traveling beside your body.
6. Reverse the movement under control while maintaining the same supported position and palms-in grip.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Pectoralis Major Clavicular Head.