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Triceps · Dumbbell · Beginner

How to do Dumbbell Neutral Grip Bench Press

The dumbbell neutral grip bench press is a pressing exercise performed on a bench using dumbbells with palms facing each other. It primarily targets the triceps, with secondary emphasis on the chest and shoulders.

Dumbbell Neutral Grip Bench Press demonstration
Primary muscle
Triceps
Also works
Chest and Shoulders
Equipment
Dumbbell
Level
Beginner
Category
Triceps

How to do Dumbbell Neutral Grip Bench Press, step by step

  1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
  2. Hold a dumbbell in each hand with a neutral grip (palms facing each other) and your arms extended straight up over your chest.
  3. Slowly lower the dumbbells down towards your chest, keeping your elbows close to your body.
  4. Pause for a moment at the bottom, then push the dumbbells back up to the starting position, fully extending your arms.
  5. Repeat for the desired number of repetitions.

Muscles worked

Dumbbell Neutral Grip Bench Press works your triceps as the main mover, with help from your chest and shoulders.

Variations

Dumbbell Neutral Grip Bench Press is a variation of Dumbbell Bench Press.

Track Dumbbell Neutral Grip Bench Press in SPLYT

Dumbbell Neutral Grip Bench Press is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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