Bench Press with Neutral Grip (Dumbbell)

A chest pressing variation performed with a neutral grip (palms facing each other), which emphasizes triceps and reduces shoulder strain.

Instructions

1. Take a dumbbell in each hand and lay back on a flat bench with feet flat on the floor.
2. Retract your shoulder blades and press them against the bench for stability.
3. Hold the dumbbells with a neutral grip, palms facing each other.
4. Begin with your arms extended directly above you, perpendicular to the floor.
5. Flex your elbows and lower the dumbbells to the sides of your torso.
6. Descend until the dumbbells are approximately at chest level.
7. Pause briefly, then extend your elbows and return to the starting position.

Tips

• Keep your shoulders packed and avoid excessive shoulder elevation during the press.
• Maintain a neutral wrist position throughout the movement to protect your wrists.
• Lower the dumbbells in a controlled manner to maximize muscle engagement.
• The neutral grip allows for a slightly different angle of chest engagement compared to standard grip.