Neutral-Grip Dumbbell Bench Press
Doing Neutral-Grip Dumbbell Bench Press? Log your sets, reps and weight in ForceIndex and track your progress — start right away, free.
Log this exerciseMuscles
Technique
The neutral-grip dumbbell bench press is a flat bench press with the palms facing each other and the elbows closer to the body. It trains the chest and triceps while being easier on the shoulders than a wide barbell grip, which makes it a good option for people with sensitive shoulders.
Steps
- Lie on a flat bench with a dumbbell in each hand, palms facing each other above the chest
- Lower the dumbbells to the sides of the chest, elbows about 30–45 degrees from the body
- Press up until the arms are straight without clanking the dumbbells
- Keep the shoulder blades pulled back and feet planted throughout
Common mistakes
- Flaring the elbows wide out to the sides
- Bouncing the dumbbells off the chest
Variations
- Incline neutral-grip dumbbell press
- Neutral-grip dumbbell floor press
Related exercises
Enjoying this? Come train with us on ForceIndex — plan workouts, track nutrition, and get AI coaching, free to start.
Try ForceIndex freeFAQ
What muscles does Neutral-Grip Dumbbell Bench Press work?
Muscles: Middle chest, Triceps, Front delts.
What equipment do I need for Neutral-Grip Dumbbell Bench Press?
Equipment: Dumbbell ×2.
Where can I do Neutral-Grip Dumbbell Bench Press?
Location: Gym, Home.
Calculators & tools
One-rep max calculator — estimate your 1RMStrength calculator — how strong are you?All fitness calculatorsUseful reading
Track your workouts in a free log — no signup needed to start. Create a free account to save your progress and get an AI coach plan.
Try ForceIndex free