dumbbell neutral grip bench press
dumbbell neutral grip bench press — highlighted muscle: triceps

Muscles worked

triceps, chest, shoulders

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dumbbell neutral grip bench press

Body part
upper arms
Equipment
dumbbell
Target muscle
triceps
Muscle group
chest

Secondary muscles

chestshoulders

How to perform it

  1. 1

    Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.

  2. 2

    Hold a dumbbell in each hand with a neutral grip (palms facing each other) and your arms extended straight up over your chest.

  3. 3

    Slowly lower the dumbbells down towards your chest, keeping your elbows close to your body.

  4. 4

    Pause for a moment at the bottom, then push the dumbbells back up to the starting position, fully extending your arms.

  5. 5

    Repeat for the desired number of repetitions.

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