Neutral-Grip Dumbbell Bench Press

Body region

• Chest
• Arms
• Shoulders

Muscles

Main

• Pectoralis Major

Helps

• Deltoid
• Triceps

Holds

• Serratus Anterior
• Biceps

Equipment

• Dumbbells
• Flat Bench

Technique

1. Sit on a flat bench with the dumbbells on your thighs, then lie back and bring them over your chest.
2. Turn your palms to face each other and pull your shoulder blades together.
3. Lower the dumbbells beside your chest, elbows close to your body.
4. Press back up until your arms are straight.

Cues

• Keep the palms facing each other the whole time.
• Let the elbows stay at about 30 degrees from your torso.

Common mistakes

• Clanking the dumbbells together at the top.
• Letting the elbows drift wide.
• Dropping the dumbbells to the floor straight from the bottom position.

Variations

• Decline Neutral-Grip Dumbbell Press
• Incline Neutral-Grip Dumbbell Press

Alternatives

• Dumbbell Bench Press
• Close-Grip Dumbbell Bench Press
• Close-Grip Bench Press