Dumbbell Bench Press with Neutral Grip

Chest

Dumbbell Bench Press with Neutral Grip

Dumbbell Bench Press with Neutral Grip (Start)

Dumbbell Bench Press with Neutral Grip (End)

LevelBeginner EquipmentDumbbell MechanicCompound ForcePush

A dumbbell bench press performed with palms facing each other, which keeps the elbows tucked and often feels easier on the shoulders.

Strength

Primary musclesChest

Secondary musclesShoulders Triceps

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 4.1 kcal/min

Estimate range 18–29 kcal (±25 %)

Muscle mass worked11 %

Effort during a set6.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Sit on a flat bench holding the dumbbells upright on your thighs with palms facing each other.
2Lie back, plant your feet, and set your shoulder blades back and down.
3Press the dumbbells above your chest with your palms still facing in.

How to perform

1Lower the dumbbells until your upper arms are about level with the bench.
2Keep your elbows close to your torso and your palms facing each other.
3Press the weights back up until your arms are straight.
4Hold the top position briefly before the next repetition.