# Neutral-Grip Dumbbell Bench Press

URL: https://heatsy.app/ex/neutral-grip-dumbbell-bench-press

Also known as: Neutral-Grip Dumbbell Press, Hammer-Grip Dumbbell Press, Neutral Dumbbell Bench Press, Neutral-Grip DB 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](https://heatsy.app/ex/decline-neutral-dumbbell-bench-press)
- [Incline Neutral-Grip Dumbbell Press](https://heatsy.app/ex/incline-neutral-dumbbell-bench-press)

## Alternatives

- [Dumbbell Bench Press](https://heatsy.app/ex/dumbbell-bench-press)
- [Close-Grip Dumbbell Bench Press](https://heatsy.app/ex/close-grip-dumbbell-bench-press)
- [Close-Grip Bench Press](https://heatsy.app/ex/close-grip-bench-press)