Upper Arms Exercise · Dumbbell

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Dumbbell Neutral Grip Bench Press

A neutral, palms-facing grip on the bench press takes pressure off the front of the shoulder that a standard pronated grip can aggravate over time, while still building the chest and triceps through a familiar pressing pattern. It tends to bring the triceps in more directly than a wider barbell grip. It's worth rotating in for lifters managing shoulder discomfort who still want to press heavy.

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Also known as: Db Neutral Grip Bench Press, Dumbell Neutral Grip Bench Press

Category

Upper Arms

Equipment

Dumbbell

Target

Triceps

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Dumbbell Neutral Grip Bench Press

1. Lie back on a bench with your feet planted on the floor and your back pressed into the bench.
2. Hold a dumbbell in each hand with a neutral grip, palms facing one another, arms pressed straight up over your chest.
3. Lower the dumbbells toward your chest under control, keeping your elbows close to your body.
4. Hold briefly at the bottom, then press the dumbbells back up to the start, fully extending your arms.
5. Continue for the set reps, taking care to lower with control and reset your posture between each rep.

Technique & Form Tips

Press by straightening the elbows while controlling the movement of the upper arms. Bench presses, push-ups and dips use different support points and shoulder positions; match the setup and range to the demonstrated variation.

Common Mistakes to Avoid

• Extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.
• Using the wrong shoulder setup: Follow the specific support and shoulder movement shown. A bench-press setup does not apply unchanged to a push-up or dip.
• Using momentum: Control the descent and ascent to focus on steady movement.

How to Breathe During This Exercise

Exhale during the pushing phase and inhale during the return.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Dumbbell Neutral Grip Bench Press mainly targets your Triceps, with your Chest helping support the movement, along with your Shoulders.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Triceps Exercises

Band Side Triceps Extension Band · Triceps Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell · Triceps

Equipment Alternatives

Don't have dumbbell? These target the same triceps with different equipment.

Bench Dip (knees Bent) Body Weight · Triceps Barbell Close-Grip Bench Press Barbell · Triceps Exercise Ball Dip Stability Ball · Triceps EZ Barbell Jm Bench Press EZ Barbell · Triceps

FAQ

What muscles does the Dumbbell Neutral Grip Bench Press work?

The Dumbbell Neutral Grip Bench Press mainly works your triceps. It also helps strengthen your chest and shoulders. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Dumbbell Neutral Grip Bench Press?

You do the Dumbbell Neutral Grip Bench Press with a dumbbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Dumbbell Neutral Grip Bench Press?

One mistake to watch for is extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Dumbbell Neutral Grip Bench Press?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Dumbbell Neutral Grip Bench Press?

The Bench Dip (knees Bent) trains your triceps with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.