Chest Exercises

Neutral-Grip Dumbbell Incline Bench Press

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

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

Instructions

Set an adjustable bench to an incline of 30-45 degrees. Lie on your back on the bench and hold a pair of dumbbells directly above your shoulders with your arms fully extended and your palms facing each other.
Pull your shoulder blades together, and slightly stick out your chest. Lower both dumbbells to the sides of your chest. Pause, and then press 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