Dumbbell Neutral Grip Bench Press

Setup

1. 01Sit on a flat bench with a dumbbell on each thigh.
2. 02Kick the dumbbells up as you lie back and set them over the chest.
3. 03Turn the palms to face each other so the handles run parallel to the torso.
4. 04Plant the feet and pull the shoulder blades together on the bench.

Execution

1. 01Lower both dumbbells with the elbows tracking close to the ribs.
2. 02Touch the handles lightly near the lower chest at a full stretch.
3. 03Press the dumbbells up and slightly together to lockout.
4. 04Keep the neutral grip throughout the rep.

Checkpoints

• -Elbows stay within roughly 30 degrees of the torso.
• -Wrists stay stacked directly over the elbows.
• -Shoulder blades stay retracted for the whole set.
• -Both dumbbells travel at the same speed and depth.

Common mistakes

• -Letting the elbows flare and turning it into a standard press.
• -Bouncing the dumbbells off the chest at the bottom.
• -Clanging the bells together and losing tension at the top.
• -Arching the hips off the bench on hard reps.