Dumbbell Bench Press with Neutral Grip

Dumbbell Bench Press with Neutral Grip is a beginner-level compound in the strength category that primarily works the chest. It also recruits the shoulders and triceps. It is performed with dumbbells.

How to do it

1. 1Take a dumbbell in each hand and lay back onto a flat bench. Your feet should be flat on the floor and your shoulder blades retracted.
2. 2Maintaining a neutral grip, palms facing each other, begin with your arms extended directly above you, perpendicular to the floor. This will be your starting position.
3. 3Begin the movement by flexing the elbow, lowering the upper arms to the side. Descend until the dumbbells are to your torso.
4. 4Pause, then extend the elbow and return to the starting position.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.