Neutral-Grip Dumbbell Bench Press

oec:neutral-grip-dumbbell-bench-press

A flat dumbbell press performed with palms facing inward and elbows tucked close to the torso to emphasize the triceps and anterior deltoids.

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Also called: Close-Grip Dumbbell Bench Press, Elbows Tucked DB Bench Press, Parallel-Grip Dumbbell Bench Press

How to do it

Sit on the end of a flat bench with a dumbbell resting upright on each thigh.
Lie back onto the bench, using your knees to help kick the dumbbells up into position over your chest.
Plant your feet firmly on the floor, retract your shoulder blades, and rotate your palms so they face each other in a neutral grip.

Lower the dumbbells under control alongside your torso, keeping your elbows tucked tightly at roughly a 20- to 30-degree angle from your ribs.
Descend until the dumbbell handles are near your lower chest or upper abdomen and you feel a full stretch in your triceps and chest.
Press the dumbbells straight up by driving through your palms and extending your elbows until your arms are fully extended over your chest.

Inhale as you lower the dumbbells to your chest, and exhale forcefully as you press them back to the top.

Flaring the elbows outward during the press.: Actively keep the upper arms close to your ribcage to maintain the focus on the triceps and protect the shoulders.
Letting the wrists collapse backward under the weight.: Squeeze the handles tightly and keep your wrists stacked directly over your forearms.

When finishing the set, bring your knees up to meet the dumbbells and use their momentum to roll forward into a seated position, or safely drop them to the floor if using rubber bumper plates and mats.

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