Dumbbell Bench Press with Neutral Grip
How to do the Dumbbell Bench Press with Neutral Grip with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Chest
Shoulders, Triceps
Dumbbell
How to do the Dumbbell Bench Press with Neutral Grip
- 1
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.
- 2
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.
- 3
Begin the movement by flexing the elbow, lowering the upper arms to the side. Descend until the dumbbells are to your torso.
- 4
Pause, then extend the elbow and return to the starting position.
Log it, see it on your body.
Every Dumbbell Bench Press with Neutral Grip set you log feeds Ascend's anatomy heatmap, so your chest volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Dumbbell Bench Press with Neutral Grip fits
The Dumbbell Bench Press with Neutral Grip shows up in training built around a specific goal. See how it fits:
More chest exercises
Dumbbell Bench Press with Neutral Grip: common questions
What muscles does the Dumbbell Bench Press with Neutral Grip work?
The Dumbbell Bench Press with Neutral Grip primarily works the Chest. It also recruits the Shoulders and Triceps as supporting muscles.
Is the Dumbbell Bench Press with Neutral Grip suitable for beginners?
Yes. The Dumbbell Bench Press with Neutral Grip is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Dumbbell Bench Press with Neutral Grip?
To do the Dumbbell Bench Press with Neutral Grip you'll need a dumbbell.
Is the Dumbbell Bench Press with Neutral Grip a compound or isolation exercise?
The Dumbbell Bench Press with Neutral Grip is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Dumbbell Bench Press with Neutral Grip with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Dumbbell Bench Press with Neutral Grip sets, free.
Waitlist members get TestFlight + Play Store internal-track invites and a founder badge on their profile.
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever, the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | , | |
| PR projections and deep analytics | , | |
| Unlimited crews | , | |
| Themes, export and higher AI limits | , |