Dumbbell Bench Press with Neutral Grip
Dumbbell Bench Press with Neutral Grip is a resistance exercise – compound chest press exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Pectoralis major
- Secondary muscles
- Triceps brachii, Anterior deltoid, Serratus anterior
- Exercise type
- Resistance exercise – compound chest press
Exercise technique
- Lie down
Use thigh support to bring the dumbbells beside your chest and lie on a flat bench.
- Base
Plant your feet and stabilize your upper back and hips on the pad.
- Neutral grip
Face your palms toward each other and align the handles above your elbows.
- Descent
Bend your elbows along a comfortably close path and lower the dumbbells beside your chest.
- Bottom pause
Pause briefly in a comfortable range before your shoulder heads shift forward.
- Press
Exhale and raise both loads evenly above your chest without changing palm direction.
- Balance
Keep a small gap between your hands at the top, then begin the next controlled descent.
Key technique points
- Keep your palms facing each other.
- Use a comfortably close elbow path.
- Align your wrists beneath the handles.
- Maintain shoulder support on the pad.
- Raise both loads together.
- Do not clash the weights at the top.
Common mistakes
Turning palms forward
Do not pronate during the press; maintain this variation’s neutral grip at the bottom and top.
Flaring the elbows
Do not force your upper arms straight sideways with neutral hands; use a comfortable close pressing path.
Losing shoulder position at depth
Do not lower farther if your shoulder heads shift forward; reverse within a controlled range.
Crashing the hands together
Do not strike the dumbbells together above your chest; maintain independent load balance.
Lifting through the lower back
Do not lift your hips off the pad to raise the loads; maintain foot and shoulder-blade support.
Uneven descent
Do not let one elbow drop below the other; use equal comfortable depth on both sides.
Frequently asked questions
Dumbbell Bench Press with Neutral Grip: why is “Turning palms forward” a mistake?
Do not pronate during the press; maintain this variation’s neutral grip at the bottom and top.
Dumbbell Bench Press with Neutral Grip: why is “Flaring the elbows” a mistake?
Do not force your upper arms straight sideways with neutral hands; use a comfortable close pressing path.
Dumbbell Bench Press with Neutral Grip: why is “Losing shoulder position at depth” a mistake?
Do not lower farther if your shoulder heads shift forward; reverse within a controlled range.
Dumbbell Bench Press with Neutral Grip: why is “Crashing the hands together” a mistake?
Do not strike the dumbbells together above your chest; maintain independent load balance.
Dumbbell Bench Press with Neutral Grip: why is “Lifting through the lower back” a mistake?
Do not lift your hips off the pad to raise the loads; maintain foot and shoulder-blade support.
Dumbbell Bench Press with Neutral Grip: why is “Uneven descent” a mistake?
Do not let one elbow drop below the other; use equal comfortable depth on both sides.
What should I focus on when doing Dumbbell Bench Press with Neutral Grip?
Keep your palms facing each other. Use a comfortably close elbow path. Align your wrists beneath the handles. Maintain shoulder support on the pad. Raise both loads together. Do not clash the weights at the top.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.