Exercise library
Chest
Neutral-Grip Dumbbell Bench Press
- Primary muscle
- Chest
- Also works
- Triceps, Shoulders
- Equipment
- Dumbbell
- Movement pattern
- Horizontal push
- Role in a program
- Primary
How to do it
Lie flat holding the dumbbells with palms facing each other and elbows tucked. Press the weights up while keeping the neutral grip, then lower to the chest under control. The neutral grip is easier on the shoulders and recruits the triceps more.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the chest — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Decline Dumbbell FlyeDumbbellHorizontal push
- Decline Dumbbell PressDumbbellHorizontal push
- Dumbbell Bench PressDumbbellHorizontal push
- Dumbbell FlyeDumbbellHorizontal push
- Incline Dumbbell FlyeDumbbellHorizontal push
- Incline Dumbbell PressDumbbellHorizontal push
No-equipment alternatives
Training at home or on the road — bodyweight options for the chest: