Dumbbell Neutral Grip Bench Press
Description
The dumbbell neutral grip bench press performs a bench press with palms facing each other (neutral/hammer grip) instead of palms forward. The neutral grip is often more comfortable on the shoulders and shifts slightly more emphasis to the triceps.
Equipment Required
Dumbbell Neutral Grip Bench Press Instructions
- Lie on a flat bench. Hold a dumbbell in each hand with palms facing each other (neutral grip).
- Press both dumbbells up to lockout above your chest.
- Lower under control with elbows close to your sides.
- Touch the dumbbells to the sides of your chest.
- Press back up to lockout.
- The neutral grip naturally tucks your elbows.
- More shoulder-friendly than palms-forward pressing for many lifters.
- Aim for 8 to 12 reps.
Dumbbell Neutral Grip Bench Press Form & Visual
Dumbbell Neutral Grip Bench Press Benefits
- Shoulder-friendly pressing grip
- Natural elbow tuck reduces shoulder stress
- Slightly more tricep emphasis
- Comfortable for lifters with shoulder issues
- Easy to set up
- Useful pressing variation
Dumbbell Neutral Grip Bench Press Muscles Worked
- Pectoralis major
- Triceps brachii (slightly increased)
- Anterior deltoid
Dumbbell Neutral Grip Bench Press Variations & Alternatives
- Dumbbell Bench Press (palms forward)
- Dumbbell Close-Grip Press
- Dumbbell Floor Press
- Incline Neutral Grip Press
- Swiss Bar Bench Press
