Chest / Beginner / Compound (multi-joint)

Dumbbell Bench Press with Neutral Grip

A dumbbell exercise for the chest, with the front delts, triceps and serratus assisting.

At a glance

Primary

Chest

Secondary

Front delts, Triceps, Serratus anterior

Equipment

Dumbbells, Bench

Movement pattern

Horizontal push

Level

Beginner

Type

Chest, Compound (multi-joint)

Loads the shoulder. Use a load you can control and skip it if it causes pain.

How to do it

1. Take a dumbbell in each hand and lay back onto a flat bench. Your feet should be flat on the floor and your shoulder blades retracted.
2. Maintaining a neutral grip, palms facing each other, begin with your arms extended directly above you, perpendicular to the floor. This will be your starting position.
3. Begin the movement by flexing the elbow, lowering the upper arms to the side. Descend until the dumbbells are to your torso.
4. Pause, then extend the elbow and return to the starting position.

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