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All exercises

Dumbbell neutral grip bench press

Beginner

Dumbbell neutral grip bench press is a compound dumbbell exercise for the triceps, also working the chest and front delts.

What it works

Primary muscle

Triceps

Also works

ChestFront delts

Equipment
Dumbbell
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
2 min

How to do it

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

What to do instead

  • Dumbbell twisting bench pressDumbbell
  • Dumbbell palms in incline bench pressDumbbell
  • Barbell close-grip bench pressBarbell
  • Smith close-grip bench pressSmith machine
  • Barbell incline close grip bench pressBarbell
  • Bench dip on floorBodyweight

Harder variations

  • Dumbbell palms in incline bench pressDumbbell
  • Dumbbell twisting bench pressDumbbell
  • Barbell close-grip bench pressBarbell
  • Barbell incline close grip bench pressBarbell
Logged today · 2 min restDumbbell neutral grip bench press

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