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Exercise 0352 · REF pP8wP2P

Dumbbell Neutral Grip Bench Press exercise animation

Dumbbell Neutral Grip Bench Press

Category
Upper Arms
Equipment
Dumbbell
Target
Triceps

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.

How to Do the Dumbbell Neutral Grip Bench Press

  1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
  2. Hold a dumbbell in each hand with a neutral grip (palms facing each other) and your arms extended straight up over your chest.
  3. Slowly lower the dumbbells down towards your chest, keeping your elbows close to your body.
  4. Pause for a moment at the bottom, then push the dumbbells back up to the starting position, fully extending your arms.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Dumbbell Neutral Grip Bench Press primarily targets the Triceps, with Chest as the primary synergist muscle group, along with the Shoulders.

More Upper Arms Exercises

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

More Triceps Exercises

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

Equipment Alternatives

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

Bench Dip (knees Bent) Bench Dip (knees Bent) Body Weight · Triceps Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps

FAQ

What muscles does the Dumbbell Neutral Grip Bench Press work?
The Dumbbell Neutral Grip Bench Press primarily targets the triceps, with the chest and shoulders assisting.
What equipment do I need for the Dumbbell Neutral Grip Bench Press?
The Dumbbell Neutral Grip Bench Press is done with a dumbbell.
What's a good alternative to the Dumbbell Neutral Grip Bench Press?
If you don't have access to a dumbbell, the Bench Dip (knees Bent) targets the same triceps using body weight instead.