Dumbbell Bench Press with Neutral Grip

Also called neutral-grip dumbbell press and hammer-grip bench.

Works

Chest, plus shoulders and triceps

Equipment

Dumbbells

Level

Beginner

Type

Compound

How to do it

Setup. 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.

1. 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.
2. Begin the movement by flexing the elbow, lowering the upper arms to the side. Descend until the dumbbells are to your torso.
3. Pause, then extend the elbow and return to the starting position.

Cues

• Palms facing, elbows tucked.
• Lower to the sides of the chest.
• Press up and in.

Common mistakes

• Clanking at the top.
• Flaring.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.