Dumbbell Bench Press with Neutral Grip

Dumbbell Bench Press with Neutral Grip is a compound strength exercise using dumbbell that trains the chest.

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Primary muscles: Chest

Secondary muscles: Shoulders, Triceps

How to do it

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.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Dumbbell Bench Press with Neutral Grip from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Chest volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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