Dumbbell Neutral Grip Bench Press
Build strong triceps and upper body with the dumbbell neutral grip bench press. This variation reduces shoulder strain while maximizing triceps engagement.
Variations of Dumbbell Neutral Grip Bench Press
Dumbbell Tate Press
Target your triceps with the Dumbbell Tate Press. This unique movement emphasizes the medial head, promoting strength and definition in your upper arms.
Dumbbell Reverse Grip Squeeze Bench Press
Perform the Dumbbell Reverse Grip Squeeze Bench Press to intensely activate your inner chest and triceps.
Dumbbell Bench Dip
Target your triceps with the dumbbell bench dip! This effective upper body exercise uses a bench and dumbbells to build strength and definition.
Dumbbell Close grip Press
Strengthen your triceps and inner chest with the dumbbell close grip press. Learn proper form for maximum muscle activation and safe, effective training.
Description
A variation of the traditional bench press where you use dumbbells with a neutral grip, targeting the chest, shoulders and triceps muscles.
Save Dumbbell Neutral Grip Bench Press to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to Do Dumbbell Neutral Grip Bench Press
- 1Setup
Lie supine on a flat bench with your feet flat on the floor, hip-width apart, ensuring a stable base.
- 2Setup
Hold a dumbbell in each hand with a neutral grip (palms facing each other), positioning them directly above your chest with arms fully extended.
- 3
Inhale deeply as you slowly lower the dumbbells towards the sides of your upper chest, keeping your elbows tucked close to your torso.
- 4
Continue lowering until your triceps are fully stretched and the dumbbells are just above your chest, maintaining control.
- 5
Exhale as you powerfully press the dumbbells back up to the starting position by extending your elbows, focusing on triceps contraction.
- 6
Fully extend your arms at the top, squeezing your triceps, but avoid locking out your elbows too forcefully.
Tips
- Keep your elbows consistently tucked close to your body throughout the movement to maximize triceps activation and reduce shoulder involvement.
- Focus on driving the weight up primarily through elbow extension, feeling the contraction in your triceps at the top of each rep.
- Control the eccentric (lowering) phase, taking 2-3 seconds to descend, to increase time under tension for greater triceps stimulus.
- Maintain a stable core by bracing your abdominal muscles, preventing your lower back from excessively arching off the bench.
Common Mistakes
- ×Flaring your elbows out wide shifts emphasis away from the triceps to the chest and shoulders; keep your elbows tucked in close to your sides.
- ×Using momentum to press the weight up reduces triceps work; focus on a controlled, deliberate press driven by your triceps.
- ×Not fully extending the elbows at the top shortchanges triceps contraction; ensure a complete, controlled elbow extension without locking out.
In the Ellim app, Dumbbell Neutral Grip Bench Press unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train dumbbell neutral grip bench press?
Get Ellim — FreeFrequently Asked Questions
What muscles does Dumbbell Neutral Grip Bench Press work?
Is Dumbbell Neutral Grip Bench Press good for beginners?
What equipment do I need for Dumbbell Neutral Grip Bench Press?
What are the best tips for Dumbbell Neutral Grip Bench Press?
What are common mistakes when doing Dumbbell Neutral Grip Bench Press?
Related Exercises
Dumbbell Seated One Arm Kickback
Isolate and strengthen your triceps with the seated one-arm dumbbell kickback. This exercise effectively targets the triceps brachii for improved arm
Dumbbell Seated Kickback
Master the Dumbbell Seated Kickback to sculpt and strengthen your triceps. This isolation exercise targets all three heads for defined upper arms.
Dumbbell Seated Bench Extension
Strengthen your triceps with the Dumbbell Seated Bench Extension. This isolation exercise effectively targets all three heads of the triceps brachii for
Dumbbell Kickback
Strengthen your triceps with the dumbbell kickback. This isolation exercise targets the back of your upper arm for improved definition and strength.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
Track every rep of Dumbbell Neutral Grip Bench Press.
Watch your weight climb session by session. See your strength curve. Add it to a routine you'll actually run.
Get Ellim — Free