Dumbbell Neutral Grip Bench Press

1. Lie back on a flat bench holding a dumbbell in each hand with palms facing each other.
2. Position the dumbbells at chest level, elbows bent and tucked closer to your sides than a regular bench press.
3. Brace your core and plant your feet flat on the floor.
4. Press the dumbbells straight up until your arms are fully extended.
5. Keep the neutral grip throughout, without rotating your wrists.
6. Lower the dumbbells back down with control until you feel a stretch across your chest.
7. Pause briefly at the bottom before pressing back up for the next rep.

Common Mistakes

• Flaring the elbows out wide: Pressing with elbows at 90 degrees to the torso stresses the shoulder joint. Keep them at a moderate angle closer to your sides.
• Bouncing the dumbbells off the chest: Using a rebound at the bottom to help drive the weight up removes muscle tension. Pause briefly at the bottom of every rep.
• Letting the dumbbells drift toward each other overhead: Touching or clanking the dumbbells at lockout signals unstable pressing. Keep them shoulder-width apart the entire press.
• Arching excessively to press more weight: Overextending the lower back off the bench to add leverage increases injury risk. Keep your glutes and shoulders in contact with the bench.