Dumbbell Bench Press with Neutral Grip
A beginner compound strength exercise that works the chest, using dumbbells.
Starting position
End position
How to Do Dumbbell Bench Press with Neutral Grip
- 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.
- 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.
- Begin the movement by flexing the elbow, lowering the upper arms to the side. Descend until the dumbbells are to your torso.
- Pause, then extend the elbow and return to the starting position.
Muscles Worked
Alternatives to Dumbbell Bench Press with Neutral Grip
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Barbell Incline Bench Press - Medium Grip
A beginner compound strength exercise that works the chest, using a barbell.
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2
Bench Press - With Bands
A beginner compound strength exercise that works the chest, using a resistance band.
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3
Decline Barbell Bench Press
A beginner compound strength exercise that works the chest, using a barbell.
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4
Machine Bench Press
A beginner compound strength exercise that works the chest, using a machine.
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5
Smith Machine Bench Press
A beginner compound strength exercise that works the chest, using a machine.
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6
Smith Machine Incline Bench Press
A beginner compound strength exercise that works the chest, using a machine.
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7
Decline Dumbbell Bench Press
A beginner compound strength exercise that works the chest, using dumbbells.
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8
Dumbbell Bench Press
A beginner compound strength exercise that works the chest, using dumbbells.
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9
Hammer Grip Incline DB Bench Press
A beginner compound strength exercise that works the chest, using dumbbells.
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10
Incline Dumbbell Bench With Palms Facing In
A beginner compound strength exercise that works the chest, using dumbbells.
Frequently Asked Questions
What muscles do dumbbell bench press with neutral grip work?
Dumbbell Bench Press with Neutral Grip primarily works the chest. The shoulders and triceps assist as secondary muscles.
What equipment do I need for dumbbell bench press with neutral grip?
Dumbbell Bench Press with Neutral Grip uses dumbbells.
Dumbbell Bench Press with Neutral Grip: is it suitable for beginners?
Yes. Dumbbell Bench Press with Neutral Grip is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of dumbbell bench press with neutral grip?
Barbell Incline Bench Press - Medium Grip, Bench Press - With Bands, Decline Barbell Bench Press train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my dumbbell bench press with neutral grip reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; dumbbell bench press with neutral grip can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Dumbbell Bench Press with Neutral Grip with AI
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