Neutral-Grip Dumbbell Bench Press

The neutral-grip dumbbell bench press is an upper body exercise that strengthens the chest, shoulders, and triceps. The neutral-grip places emphasis on the triceps and upper chest while also reducing strain placed on the shoulder joints.


  1. 408_A
    Lying on your back on a bench, hold a pair of dumbbells directly above your sternum, palms facing each other.
  2. Neutral-Grip Dumbbell Bench Press
    Pull your shoulder blades together, and slightly stick out your chest. Raise both dumbbells to until arms are extended. Pause, and then bring the dumbbells back to the starting position.

Trainer’s Tips

  • Keep your elbows close to your sides.
  • Maintain a neutral long spine to avoid hyperextending the neck.