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End
Dumbbell Bench Press with Neutral Grip
بنش برس بالدمبل بقبضة محايدة
Target Muscles
Blue = primary · Gray = secondary
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- 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.
Important tips
Squeeze your chest at the top of every rep.
Keep your elbows on a steady path — no mid-rep flaring.
Lower under control — the eccentric builds the muscle.
