Dumbbell Bench Press with Neutral Grip
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.
How to program the Dumbbell Bench Press with Neutral Grip
Sets and reps
As a compound movement, the Dumbbell Bench Press with Neutral Grip responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Dumbbell Bench Press with Neutral Grip is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Dumbbell Bench Press with Neutral Grip work?
The Dumbbell Bench Press with Neutral Grip primarily targets the Chest. It also recruits the Shoulders, Triceps as supporting muscles.
What equipment do I need for the Dumbbell Bench Press with Neutral Grip?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the Dumbbell Bench Press with Neutral Grip should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
