Follow Us On Social Media
         
Chest

Neutral Grip Dumbbell Bench Press: Video Tutorial & Exercise Guide

Workout Neutral Grip Dumbbell Bench Press
Primary Muscle Group Chest
Secondary Muscle Group Shoulders, Triceps
Equipment Required Dumbbell
Force Type Push
Mechanics Compound
Exercise Type Strength
Difficulty Beginner

Neutral Grip Dumbbell Bench Press: Video Tutorial & Exercise Guide

Table Of Contents

Muscle Groups

Primary Muscle

Chest

Secondary Muscles

Shoulders
Triceps

How to do the Neutral Grip Dumbbell Bench Press – Step-by-Step Guide

  • Step 1: Hold one pair of dumbbells in each hand. Sit on the edge of the bench. Lie on your back with the dumbbells on your thighs.
  • Step 2: Extend your arms and lift the dumbbells over your shoulders.
  • Step 3: Lower the weight in a controlled way. Don’t spread your elbows, try to stay inside your body. Your elbow should be directly above your wrist. Dumbbells should touch the sides of your lower chest.
  • Step 4: Straighten your elbows and push the weight up. Be careful not to point your elbows outward when pushing. Keep your shoulders on the bench. Do the multiple revisions as per your capacity.

Neutral Grip Dumbbell Bench Press Overview

The Neutral Grip Dumbbell Bench Press is the best variation of the dumbbell bench press and a chest exercise to build chest muscles. As the name suggests, rotate your hands into a neutral grip with your palms facing each other. A neutral grip on the dumbbell bench press helps reduce stress on the shoulder and elbow joints.

Benefits of The Neutral Grip Dumbbell Bench Press

It increases joint safety and stability, allowing joints to move naturally within their range of motion. Diversity prevents physical and mental fatigue. Dumbbell variations allow for greater range of motion (ROM), increasing the number of muscle fibers recruited.

Hammer press with dumbbells allows for one-sided training (training one limb at a time), increasing core stability and improving muscle imbalances. The Neutral Grip Dumbbell Bench Press Workout is perfect for home gyms with limited space.

Releted Exercises