Dumbbell Bench Press with Neutral Grip

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General info

Force type

Exercise type

Mechanics type

Level

Targeted muscles

Chest (look at the image)

Accessory muscles

Shoulders

Dumbbell Bench Press with Neutral Grip video

How to perform exercise

Возьмите гантели и лягте на горизонтальную скамью. Стопы уприте в пол и сведите лопатки вместе.
Держа гантели нейтральным хватом (ладони обращены друг к другу) выжмите их вверх над собой. Руки перпендикулярны полу. Это исходное положение.
Теперь сгибайте локти, разводя верхнюю часть рук в стороны. Опускайте гантели, пока они коснуться туловища.
Задержитесь и вернитесь в исходное положение.

What muscles work?

If the correct technique is followed, the following muscle groups work: Chest, and auxiliary muscles: Shoulders

Weight and number of repetitions

The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:

Goal	Sets	Reps	Weight, %1Rm	Rest between sets
Strength	2-6	1-5 reps	100-85%	3-7 min
Mass gain	3-6	6-12 reps	85-60%	1-4 min
Fat burning	2-4	13-25 reps	60-40%	1-2 min

In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!

Goal and number of variations		Level	Weight*	Reps*
			kg

*Specify the weight and the maximum number of repetitions that you can perform with this weight.

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Best workout routines with this exercise

These programs with this exercise «Dumbbell Bench Press with Neutral Grip» are among the best rated by athletes.

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Exercise substitutions

You can try replacing the exercise «Dumbbell Bench Press with Neutral Grip» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.

Hammer Grip Incline DB Bench Press

Incline Dumbbell Flyes - With A Twist

Standing Concentration Curl

Straight-Arm Dumbbell Pullover

Dumbbell Bench Press with Neutral Grip Author: AtletIQ: on Dumbbell Bench Press with Neutral Grip — The benefits of exercise, how to properly perform and how many sets to do.. Rating: 5