Neutral-Grip Dumbbell Bench Press
- Primary musclesChest
- EquipmentDumbbell
- LevelBeginner
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
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01Starting position -
02Final position
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Neutral-Grip Dumbbell Bench Press".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
5 stepsSit on the end of a flat bench with a dumbbell on each thigh, then lie back and bring the dumbbells to your chest. Plant your feet on the floor.
Squeeze your shoulder blades together and keep them pinned to the bench for the whole set.
Turn your palms to face each other and press the dumbbells up until your arms are straight over your shoulders. This is the starting position.
Bend your elbows and lower the dumbbells to the sides of your chest. Keep your elbows close to your torso, at about 30 degrees.
Pause for a moment when the dumbbells reach your chest, then press them back up without letting them touch at the top.
The neutral grip is easier on the shoulders than a regular dumbbell press, so it suits people with shoulder discomfort.
Keep your wrists stacked over your elbows. If the dumbbells drift outward, choose a lighter pair.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.