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
Neutral Grip Dumbbell Bench Press: Step-by-Step Guide
- Step 1: Lie back on a flat bench with a dumbbell in each hand. Hold the dumbbells with a neutral grip, palms facing each other, and your feet flat on the floor.
- Step 2: Position the dumbbells directly above your chest, with your arms fully extended but not locking out your elbows. Keep your shoulder blades retracted and pressed into the bench.
- Step 3: Lower the dumbbells slowly by bending your elbows, keeping them close to your body. Lower the weights until your elbows are at about a 90-degree angle or just below chest level.
- Step 4: Push the dumbbells back up to the starting position by extending your arms, focusing on contracting your chest and triceps. Keep the motion controlled and smooth throughout the rep.
- Step 5: Repeat for the desired number of reps, maintaining control and keeping your elbows tucked in throughout the exercise.
Neutral Grip Dumbbell Bench Press: Overview
The Neutral Grip Dumbbell Bench Press is a variation of the traditional dumbbell bench press that uses a neutral grip, where your palms face each other. This grip variation places less stress on the shoulders and engages the triceps more than a regular bench press. It’s an excellent option for those with shoulder discomfort or for lifters looking to focus more on chest and tricep activation.
This exercise is great for improving upper body strength and muscle balance, and it helps target the inner chest and triceps while providing a safer angle for the shoulder joint.
Neutral Grip Dumbbell Bench Press: Benefits
The Neutral Grip Dumbbell Bench Press is effective at targeting the chest and triceps while reducing shoulder strain. By keeping your elbows closer to your body and your palms facing inward, the exercise allows for a more natural pressing motion that’s easier on the shoulder joints.
This grip variation engages the triceps more than a traditional bench press and improves upper-body strength, stability, and muscle balance. It’s a great option for lifters looking to build upper-body muscle while minimizing shoulder discomfort.
Neutral Grip Dumbbell Bench Press: Pro Tips & Advanced Techniques
Focus on keeping your elbows tucked close to your body throughout the movement to protect your shoulders and engage the triceps more. Avoid flaring your elbows out, as this can place unnecessary strain on your shoulders. For an added challenge, pause at the bottom of each rep to increase time under tension. You can also incorporate this exercise into your routine to balance out regular bench pressing movements.
Neutral Grip Dumbbell Bench Press: Progression Plan
Beginner
Intermediate
Advanced
Neutral Grip Dumbbell Bench Press: Frequently Asked Questions (FAQs)
What muscles do Neutral Grip Dumbbell Bench Presses target?
+The Neutral Grip Dumbbell Bench Press primarily targets the chest and triceps, with secondary engagement of the shoulders and upper back muscles for stability.
How can I make Neutral Grip Dumbbell Bench Presses easier?
+To make the exercise easier, use lighter dumbbells or perform the press on a bench with a slight incline to reduce the range of motion. Focus on maintaining proper form and shoulder alignment.
How do I increase the difficulty of Neutral Grip Dumbbell Bench Presses?
+Increase the difficulty by using heavier weights, slowing down the tempo of the exercise, or adding a pause at the bottom of each rep. You can also increase the number of sets or reps for a more intense workout.
How often should I do Neutral Grip Dumbbell Bench Presses?
+Incorporate Neutral Grip Dumbbell Bench Presses 1-2 times per week as part of your upper-body or chest workout routine. They pair well with other pressing movements for a balanced chest workout.
What common mistakes should I avoid?
+Avoid flaring your elbows out wide or arching your back excessively. Focus on maintaining a tight core, retracted shoulder blades, and controlled movements to maximize muscle engagement and avoid injury.
