Neutral-grip dumbbell bench press

The neutral-grip dumbbell bench press is a variation on a classic chest-building exercise where the palms face each other instead of forward. This shift puts the elbows closer to the sides, placing more emphasis on the triceps, and perhaps also the inner chest. The neutral-grip press can be performed in lower reps for strength or higher reps for muscle growth.


  1. Increased triceps focus over normal grip
  2. Also works the chest and shoulders
  3. Many people find it more shoulder-friendly than the close-grip barbell bench press

Neutral-grip dumbbell bench press Images


Neutral-grip dumbbell bench press Instructions

Neutral-grip dumbbell bench press muscle diagram
  1. Take a dumbbell in each hand and lay back onto a flat bench. Your feet should be flat on the floor and your shoulder blades retracted.
  2. Maintaining a neutral grip, palms facing each other, begin with your arms extended directly above you, perpendicular to the floor. This will be your starting position.
  3. Begin the movement by flexing the elbow, lowering the upper arms to the side. Descend until the dumbbells are to your torso.
  4. Pause, then extend the elbow and return to the starting position.