TETSUDumbbell Neutral Grip Bench Press
The Dumbbell Neutral Grip Bench Press is a dumbbell exercise for the upper arms that primarily targets the triceps, with the chest and shoulders assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Neutral Grip Bench Press
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Hold a dumbbell in each hand with a neutral grip (palms facing each other) and your arms extended straight up over your chest.
- Slowly lower the dumbbells down towards your chest, keeping your elbows close to your body.
- Pause for a moment at the bottom, then push the dumbbells back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Neutral Grip Bench Press work?
The Dumbbell Neutral Grip Bench Press primarily targets the triceps. The chest and shoulders work as supporting muscles.
What equipment do I need for the Dumbbell Neutral Grip Bench Press?
You need a dumbbell to perform the Dumbbell Neutral Grip Bench Press.
How many sets and reps of the Dumbbell Neutral Grip Bench Press should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell Neutral Grip Bench Press suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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