strength
Dumbbell Bench Press with Neutral Grip
Works the chest, using dumbbell.
Specification
| Equipment | dumbbell |
| Primary muscles | chest |
| Secondary muscles | shoulders, triceps |
| Mechanic | compound |
| Force | push |
| Level | beginner |
| Category | strength |
How to do it
- 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.
Test it
This is one of the three lifts that get judged in competition, which means there is a real distribution to measure yourself against.