Exercise

Dumbbell Bench Press with Neutral Grip

Also known as: neutral grip dumbbell bench press, hammer grip db bench press, db bench press neutral, neutral dumbbell press

Dumbbell Bench Press with Neutral Grip — position 2

Dumbbell Bench Press with Neutral Grip is a compound exercise for the chest. Main target: middle chest. Also works: anterior deltoid and triceps lateral head. Equipment: dumbbell.

EquipmentDumbbell

TypeCompound (multi-joint)

MovementPush

CategoryStrength

Muscles worked

Primary

Middle chest

Secondary

Anterior deltoid Triceps lateral head

How to do it

Take 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.
Maintaining 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.
Begin the movement by flexing the elbow, lowering the upper arms to the side. Descend until the dumbbells are to your torso.
Pause, then extend the elbow and return to the starting position.