Dumbbell Neutral Grip Bench Press

Beginner

Triceps

Dumbbell

Dumbbell Neutral Grip Bench Press pairs independent dumbbell loading with triceps mass behind every press — a safe first rung on the ladder.

How to do Dumbbell Neutral Grip Bench Press

Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
Hold a dumbbell in each hand with a neutral grip (palms facing each other) and your arms extended straight up over your chest.
Slowly lower the dumbbells down towards your chest, keeping your elbows close to your body.
Pause for a moment at the bottom, then push the dumbbells back up to the starting position, fully extending your arms.
Repeat for the desired number of repetitions.

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Dumbbell Neutral Grip Bench Press Sets and Reps by Goal

Strength

3 sets of 5-6 reps with 2-3 minutes of rest. Size up only when both sides finish equally strong.

Hypertrophy

3 sets of 10-12 reps with 90 seconds of rest. Start each set with the weaker arm and match it.

Endurance

2-3 sets of 15-18 reps with 45-60 seconds of rest. Add reps on the smaller bell before you size up.

Common Dumbbell Neutral Grip Bench Press Mistakes

Letting the stronger arm set the pace for both sides

Match the weaker side rep for rep and stop when it stops.

Slamming into lockout and jarring the elbow

Finish firm but stop just short of a hard snap at the top.

Chasing load before the pattern is grooved

Spend the first few weeks making every rep look the same.

Easier and Harder Than Dumbbell Neutral Grip Bench Press

Harder progression

Cable Kneeling Triceps Extension

Swap Dumbbell Neutral Grip Bench Press For

Triceps Pushdown

Elbow Dips

Band Close-grip Push-up

Dumbbell Neutral Grip Bench Press — Frequently Asked Questions

How do you do the Dumbbell Neutral Grip Bench Press?

Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. Hold a dumbbell in each hand with a neutral grip (palms facing each other) and your arms extended straight up over your chest. Slowly lower the dumbbells down towards your chest, keeping your elbows close to your body. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell Neutral Grip Bench Press work?

The Dumbbell Neutral Grip Bench Press primarily targets the triceps. It is classified as a arms exercise and is performed with dumbbells.

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

For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Neutral Grip Bench Press good for beginners?

Yes. The Dumbbell Neutral Grip Bench Press is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

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

Try the Triceps Pushdown, Elbow Dips or the Band Close-grip Push-up. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.