Chest Exercises

Neutral-Grip Dumbbell Bench Press

Skill Level Intermediate
Type Strength Training
Equipment Bench, Dumbbells
Body parts Chest, Delts, Triceps

The neutral-grip dumbbell bench press is an upper body exercise that strengthens the chest, shoulders, and triceps. The neutral-grip places emphasis on the triceps and upper chest while also reducing strain placed on the shoulder joints.

Instructions

Lying on your back on a bench, hold a pair of dumbbells directly above your sternum, palms facing each other.
Pull your shoulder blades together, and slightly stick out your chest. Raise both dumbbells to until arms are extended. Pause, and then bring the dumbbells back to the starting position.

Trainer’s Tips

Keep your elbows close to your sides.
Maintain a neutral long spine to avoid hyperextending the neck.

Advanced variations

Alternating Dumbbell Bench Press
Barbell Floor Press
General Pushup
Dumbbell Floor Press
Neutral-Grip Dumbbell Bench Press
Alternating Neutral-Grip Dumbbell Bench Press