Home › Exercises › Dumbbell Bench Press with Neutral Grip

Dumbbell Bench Press with Neutral Grip

The Dumbbell Bench Press with Neutral Grip primarily targets your Chest, with support from Shoulders, Triceps. It requires dumbbell and is best suited to beginner lifters.

Beginner level · Equipment: Dumbbell · Compound · Push

Primary muscles: Chest Secondary muscles: Shoulders, Triceps

How to perform Dumbbell Bench Press with Neutral Grip

  1. Step 1. 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.
  2. Step 2. 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.
  3. Step 3. Begin the movement by flexing the elbow, lowering the upper arms to the side. Descend until the dumbbells are to your torso.
  4. Step 4. Pause, then extend the elbow and return to the starting position.

Frequently asked questions

What are the primary benefits of using a neutral grip for the dumbbell bench press?

A neutral grip reduces external rotation at the shoulder joint, which often alleviates joint stress. This variation shifts more emphasis to the triceps and the sternal head of the pectoralis major.

How should the elbows be positioned during the descent?

Keep the elbows tucked close to the ribcage rather than flaring them outward. This path protects the subacromial space and maintains tension on the chest and triceps throughout the movement.

What is a common mistake to avoid during this exercise?

Avoid clanging the dumbbells together at the top of the rep, as this reduces constant tension. Maintain a vertical forearm position to ensure the load stays centered over the elbow joint.

How can a beginner progress to the neutral grip dumbbell bench press?

Beginners should start with the floor press variation to limit the range of motion and learn elbow positioning. Once stability is established, transition to a full bench press with lighter weights.

What is the recommended set and rep range for hypertrophy?

Perform 3 to 4 sets of 8 to 12 repetitions using a weight that allows for a full range of motion. This volume provides sufficient mechanical tension for muscle growth while managing systemic fatigue.

Sample sets & reps for Dumbbell Bench Press with Neutral Grip

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Chest exercises

  • Alternating Floor Press — kettlebell
  • Barbell Bench Press - Medium Grip — barbell
  • Barbell Guillotine Bench Press — barbell
  • Barbell Incline Bench Press - Medium Grip — barbell
  • Behind Head Chest Stretch — stretch

See all Chest exercises →

Want a workout that includes Dumbbell Bench Press with Neutral Grip and 870+ other exercises? Try the AI Planner — 2 weeks free