Demo & instructions
Neutral-Grip Dumbbell Bench Press
Also known as: Palms-In Dumbbell Press, Hammer-Grip Dumbbell Bench Press
Instructions
A flat dumbbell press with your palms facing each other. The elbows travel closer to your sides, which many people find a comfortable pressing path, and the triceps pick up a little more of the work.
- Movement
- Horizontal push
- Type
- Compound
- Level
- Beginner
- Typical range
- 5–20 reps
Setup
- 1Sit on the end of a flat bench with a dumbbell resting upright on each thigh.
- 2Lie back, using your knees to help guide the dumbbells up beside your chest.
- 3Turn your palms to face each other and plant your feet flat on the floor.
Execution
- 1Press both dumbbells up until your arms are straight above your chest, palms still facing in.
- 2Lower slowly, letting your elbows slide down close to your ribs.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
