Exercise guide · beginner
Neutral-Grip Dumbbell Bench Press
Neutral-Grip Dumbbell Bench Press uses dumbbells, bench in a horizontal push movement that primarily trains chest. Use it to build pressing strength across the chest and arms.
- Equipment
- dumbbells, bench
- Typical range
- 6–15 reps
- Also works
- triceps, shoulders
01 · Set up
Sit with the dumbbells on your thighs, then lie back and bring them over your chest with straight wrists.
Plant your feet and keep your shoulder blades supported by the bench before the first repetition.
02 · Perform
Lower the resistance toward the chest with the forearms close to vertical.
Stop before the shoulders roll forward or the upper arms move beyond a controllable range.
Press the resistance away along the same path and stabilize before repeating.
Coaching tips
- Stack wrists over forearms.
- Lower toward the chest.
- Keep the shoulders controlled.
Common mistakes
- Flaring the elbows directly sideways.
- Dropping through the bottom position.
- Letting the shoulders roll forward.
What it should feel like
Expect controlled effort through the chest, not sharp or joint-focused pain.
Stop or modify when
Stop or shorten the range for sharp, sudden, worsening, or joint-focused pain; choose a reviewed alternative when needed.
Reviewed alternatives