Step by step instructions, muscle activation and variants for the Dumbbell Neutral Grip Bench Press.
A flat bench dumbbell press performed with a neutral (hammer) grip, where the palms face each other throughout the movement. This grip reduces shoulder stress compared to a pronated press while keeping the triceps and chest highly engaged.
Common mistakes content is coming soon.
The Dumbbell Neutral Grip Bench Press is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.