Dumbbell Neutral Grip Bench Press
Learn how to do the Dumbbell Neutral Grip Bench Press with proper form and technique. This dumbbell exercise primarily targets your Triceps, with secondary emphasis on Chest, Shoulders.
How to Do the Dumbbell Neutral Grip Bench Press
Follow these steps to perform the Dumbbell Neutral Grip Bench Press with correct form:
- 1Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- 2Hold a dumbbell in each hand with a neutral grip (palms facing each other) and your arms extended straight up over your chest.
- 3Slowly lower the dumbbells down towards your chest, keeping your elbows close to your body.
- 4Pause for a moment at the bottom, then push the dumbbells back up to the starting position, fully extending your arms.
- 5Repeat for the desired number of repetitions.
Dumbbell Neutral Grip Bench Press Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- dumbbell
- Body Part
- upper arms
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 1–2 days
- Weekly Frequency
- 2–4 sessions per week
- Why
- Small muscles used in compound movements tend to recover quickly (24–48 h) given their relatively low absolute volume contribution.
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Dumbbell Neutral Grip Bench Press?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Arms Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
dumbbell incline one arm hammer press on exercise ball
dumbbell twisting bench press
dumbbell close-grip press
dumbbell incline hammer press on exercise ball
dumbbell lying extension (across face)
dumbbell incline two arm extension
Frequently Asked Questions
What muscles does the Dumbbell Neutral Grip Bench Press work?
The Dumbbell Neutral Grip Bench Press primarily targets your Triceps. Secondary muscles worked include Chest, Shoulders. This makes it an effective exercise for developing your upper arms.
What equipment do I need for the Dumbbell Neutral Grip Bench Press?
The Dumbbell Neutral Grip Bench Press requires dumbbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Dumbbell Neutral Grip Bench Press with proper form?
Start by Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. Hold a dumbbell in each hand with a neutral grip (palms facing each other) and your arms extended straight up over your chest. Slowly lower the dumbbells down towards your chest, keeping your elbows close to your body. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Dumbbell Neutral Grip Bench Press?
For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles used in compound movements tend to recover quickly (24–48 h) given their relatively low absolute volume contribution.
What are the best sets and reps for the Dumbbell Neutral Grip Bench Press?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Dumbbell Neutral Grip Bench Press best for?
The Dumbbell Neutral Grip Bench Press fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a push, upper movement.
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