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Dumbbell Neutral-Grip Press
A dumbbell bench press variation using a neutral grip that targets chest, triceps, and shoulders to build upper body strength and hypertrophy while minimizing shoulder strain.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Chest, Triceps
Secondary Muscles
Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
9/10Mid Chest
Triceps
8/10Lateral Head, Medial Head
Shoulders
6/10Anterior Delts
Abs
3/10Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Sit on the end of a flat bench with dumbbells on your thighs, palms facing each other. Lie back and press the dumbbells up to full arm extension above your chest.
- Inhale and lower the dumbbells slowly to the sides of your mid-chest, keeping elbows at 45 degrees.
- Maintain neutral grip with palms facing inward throughout.
- Exhale and press the dumbbells upward by extending your elbows and squeezing your chest.
- Keep shoulder blades retracted and depressed against the bench.
- Avoid locking elbows at the top; maintain slight bend.
- Repeat for reps, then carefully lower dumbbells to thighs and sit up.
Coaching Tips
Form Cues
- Elbows tucked at 45 degrees
- Squeeze chest at top
- Retract shoulder blades
- Neutral palms throughout
- Controlled descent
- Core braced
Breathing
Inhale during the lowering phase and exhale forcefully during the press while bracing your core.
Tempo
3-1-1
Range of Motion
Lower until dumbbells are level with or slightly below chest without shoulder discomfort; press until arms are nearly straight.
Safety
Safety Notes
- Avoid if acute shoulder injury present
- Use lighter weights if beginner
- Do not exceed comfortable shoulder range
- Engage core to protect spine
- Use spotter for heavy sets
- Properly dismount dumbbells to avoid strain
Spotting
Spot from the sides at wrist level during the press; assist upward if needed. For heavy loads, use power rack safeties.
Common Mistakes
- Flaring elbows outward
- Bouncing weights off chest
- Over-arching lower back
- Locking elbows fully
- Allowing dumbbells to collide
- Dropping weights uncontrollably
When to Avoid
- Acute shoulder impingement
- Recent elbow injury
Flexibility Needed
- Shoulder flexion to 90 degrees
- Wrist neutral mobility
Build Up First
- Basic bench press form
- Shoulder stability competency
Also known as
Neutral Grip Dumbbell Bench Press, Dumbbell Neutral Grip Chest Press, Close Grip Dumbbell Press
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