The Dumbbell Neutral Grip Bench Press is a popular strength training exercise that targets the chest, shoulders, and triceps. It is a variation of the traditional bench press that uses dumbbells instead of a barbell and utilizes a neutral grip (palms facing each other) for added shoulder stability.
How to perform
Here are step-by-step instructions on how to perform the Dumbbell Neutral Grip Bench Press:1. Lie back on a flat bench with a dumbbell in each hand resting on your thighs. Your feet should be flat on the floor and your back should be pressed into the bench.
2. Hold the dumbbells with a neutral grip, palms facing each other, and lift them to shoulder-width apart.
3. Inhale as you lower the dumbbells towards your chest, keeping your elbows tucked in close to your body and your wrists stacked over your elbows.
4. Lower the dumbbells until your elbows are at a 90-degree angle or slightly below, making sure to maintain control and stability throughout the movement.
5. Exhale as you push the dumbbells back up to the starting position, fully extending your arms without locking out your elbows.
6. Repeat for the desired number of repetitions.
Tips:
- Keep your core engaged and your back flat against the bench throughout the exercise.
- Focus on pressing through your chest and shoulders rather than using momentum to lift the dumbbells.
- Choose a weight that challenges you but allows you to maintain proper form.
- If you experience any shoulder discomfort, try using lighter weights or adjusting your grip width.
The Dumbbell Neutral Grip Bench Press can be incorporated into your upper body strength training routine to help build muscle and improve overall upper body strength and stability.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.