Neutral-Grip Dumbbell Bench Press

Free Weights / Beginner

0 ratings

Equipment Needed

  • Dumbbells
  • Flat Bench

My Performance

Sitewide Performance

  • All
  • Male
  • Female
  • 19.55 lb
    average weight
  • 55.00 lb
    best weight
  • 4
    times logged
  • #1,023
    popularity rank

Average Sitewide Neutral-Grip Dumbbell Bench Press Weight

  • 52.50 lb
    average weight
  • 55.00 lb
    best weight
  • 1
    times logged
  • #889
    popularity rank

Average Male Neutral-Grip Dumbbell Bench Press Weight

  • 20.00 lb
    average weight
  • 20.00 lb
    best weight
  • 1
    times logged
  • #945
    popularity rank

Average Female Neutral-Grip Dumbbell Bench Press Weight

How to do the Neutral-Grip Dumbbell Bench Press:

Muscles Worked

Forearms secondary Middle back secondary Triceps secondary Chest primary Muscles diagram

Details

The neutral-grip dumbbell bench press is a free weights exercise that primarily targets the chest and to a lesser degree also targets the forearms, middle back and triceps ...more

The neutral-grip dumbbell bench press is a free weights exercise that primarily targets the chest and to a lesser degree also targets the forearms, middle back and triceps.

The only neutral-grip dumbbell bench press equipment that you really need is the following: dumbbells and flat bench. There are however many different neutral-grip dumbbell bench press variations that you can try out that may require different types of neutral-grip dumbbell bench press equipment or maye even require no equipment at all.

Learning proper neutral-grip dumbbell bench press form is easy with the step by step neutral-grip dumbbell bench press instructions, neutral-grip dumbbell bench press tips, and the instructional neutral-grip dumbbell bench press technique video on this page. The neutral-grip dumbbell bench press is a exercise for those with a beginner level of physical fitness and exercise experience. Watch the neutral-grip dumbbell bench press video, learn how to do the neutral-grip dumbbell bench press, and then be sure and browse through the neutral-grip dumbbell bench press workouts on our workout plans page!

Tips

  1. Keep elbows tucked into sides when lowering down dumbbells.
  2. Inhale on way down and forcefully exhale when pushing weight up. Breathing will help tremendously. It is a must.
  3. Keep feet planted firmly on the ground. Feet should be flat and dug into the ground to give your support when pushing weight up.

Variations

  1. Adjust grip by rotating palms so that they face forward, this is a traditional dumbbell bench press
  2. Perform a neutral-grip dumbbell press on an incline bench, rather than a flat bench. This will target your upper chest.

Types

  • Force Type: Push
  • Mechanics Type: Compound

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Equipment Needed

  • Dumbbells
  • Flat Bench

Tips

  1. Keep elbows tucked into sides when lowering down dumbbells.
  2. Inhale on way down and forcefully exhale when pushing weight up. Breathing will help tremendously. It is a must.
  3. Keep feet planted firmly on the ground. Feet should be flat and dug into the ground to give your support when pushing weight up.

Variations

  1. Adjust grip by rotating palms so that they face forward, this is a traditional dumbbell bench press
  2. Perform a neutral-grip dumbbell press on an incline bench, rather than a flat bench. This will target your upper chest.

Types

  • Force Type: Push
  • Mechanics Type: Compound