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Dumbbell Bench Press with Neutral Grip

A beginner strength exercise for the chest, done with a dumbbell.

Dumbbell Bench Press with Neutral Grip: starting positionDumbbell Bench Press with Neutral Grip: finishing position
Main muscles
Chest
Also works
Shoulders and Triceps
Equipment
Dumbbell
Level
Beginner
Type
Compound
Movement
Push

How to do the Dumbbell Bench Press with Neutral Grip

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

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Dumbbell Bench Press with Neutral Grip

Questions

What muscles does the Dumbbell Bench Press with Neutral Grip work?

Mainly the chest, with the shoulders and triceps helping.

Is the Dumbbell Bench Press with Neutral Grip good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Dumbbell Bench Press with Neutral Grip?

Good alternatives that train the chest: Decline Dumbbell Bench Press, Decline Dumbbell Flyes, Dumbbell Bench Press or Hammer Grip Incline DB Bench Press.

How many sets and reps of the Dumbbell Bench Press with Neutral Grip should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).