Alternating Neutral-Grip Dumbbell Bench Press

The alternating neutral-grip dumbbell bench press is an upper body strength exercise that targets the chest, shoulders, and triceps. The neutral-grip on the dumbbell places more resistance on the triceps. Utilizing dumbbells in an alternating manner activates the core and ensures muscular balance on both sides of the body.


  1. 179_A
    Grab a pair of dumbbells and lie on a flat bench. Fully extend your arms toward the ceiling holding the dumbbells directly above your chest with palms facing one another. This will be your starting position.
  2. Alternating Neutral-Grip Dumbbell Bench Press
    Pull your shoulders together, slightly stick out your chest, and lower both dumbbells to the sides of your chest and pause for one second.
  3. 179_C
    Now, press one dumbbell upward, keeping the wrist in the same position while the other weight remains at your side. As you descend, press the other one upward and continue in an alternating manner.

Trainer’s Tips

  • Make sure to complete a full range of motion.
  • Keep the shoulders away from the ears, and upper back tight throughout the movement.