One-Arm Incline Neutral-Grip Dumbbell Press

Body region

• Chest
• Arms
• Core

Equipment

• Dumbbells
• Adjustable Bench

Technique

1. Set an adjustable bench to a low incline and sit back against it.
2. Lie back with one dumbbell held over your upper chest, palm facing in, the other hand on your belly or the bench.
3. Plant your feet wide, brace your trunk and lower the dumbbell beside your upper chest, elbow close to your body.
4. Press it back up until your arm is straight.
5. Finish all reps on one side, then switch.

Cues

• Keep the palm facing in the whole time.
• Keep both shoulders against the bench.

Common mistakes

• Twisting toward the working side.
• Letting the elbow drift wide.
• Arching the back off the bench to press.

Variations

• Alternating Incline Dumbbell Press
• One-Arm Decline Dumbbell Press
• One-Arm Decline Neutral-Grip Dumbbell Press
• One-Arm Incline Dumbbell Press
• One-Arm Neutral-Grip Dumbbell Press
• One-Arm Reverse-Grip Dumbbell Press

Alternatives

• Dumbbell Bench Press
• One-Arm Push-Up
• Kettlebell Floor Press