Neutral-Grip Dumbbell Bench Press
A flat dumbbell press with palms facing each other and elbows tucked close to the sides. The neutral grip is kinder to the shoulders and shifts a little more work onto the triceps.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Triceps
- Front Delts
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on a flat bench with feet planted and shoulder blades retracted, holding dumbbells over your chest with straight arms and palms facing each other.
Lower the dumbbells by bending the elbows, keeping the palms facing and the elbows close to your sides.
Descend until the dumbbells are beside your chest.
Pause briefly without losing shoulder position.
Press back up to straight arms over the chest.
Breathing: Inhale as you lower, exhale as you press.
Coaching tips
Palms face each other
Elbows brush the ribs
Forearms vertical
Common mistakes
Letting the palms rotate forward
Flaring the elbows out wide
Cutting the range short
Safety notes
Kick the dumbbells up with your knees to start and return them to your thighs before sitting up.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.