Zirv Fitness
Strength exercise

Dumbbell Bench Press (Neutral Grip)

How to do it

  1. Lie on a flat bench holding a dumbbell in each hand with the palms facing each other in a neutral grip.
  2. Position the dumbbells at the sides of the chest with the elbows bent to roughly 45 degrees.
  3. Press the dumbbells straight up until the arms are fully extended, keeping the neutral wrist position throughout.
  4. Squeeze the chest at the top without letting the dumbbells drift forward over the face.
  5. Lower the dumbbells slowly back to chest level, feeling the stretch across the chest at the bottom.
  6. Keep the forearms vertical under the dumbbells through the full range, keeping the forearm flexors engaged to control the neutral grip.

Muscles worked

ChestMuscles located in the front of the upper body, primarily responsible for pushing movements. All Chest exercises
TricepsMuscles located at the back of the upper arm, responsible for extending the elbow. All Triceps exercises
Forearm FlexorsGroup of muscles on the inner forearm responsible for wrist flexion and grip strength. All Forearm Flexors exercises

Related Chest exercises

Barbell Close Grip Bench PressBarbell Wide Grip Bench PressPush-up (Close Grip)Push-up (Wide Grip)Reverse Grip Bench PressSmith Machine Close Grip Bench Press
Type
Strength
Equipment
Dumbbells, Flat Bench
Primary muscles
Chest, Triceps, Forearm Flexors
Measured in
Reps and weight