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Dumbbell Neutral-Grip Bench Press

Press two dumbbells with palms facing each other to spare the shoulders while loading the chest and triceps.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked
Chest, Triceps
Equipment
Dumbbell
Movement
Push

Sets and reps

  • For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
  • For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
  • Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the chest, for when the dumbbell is taken or you want a change.

Questions

What muscles does the Dumbbell Neutral-Grip Bench Press work?
The Dumbbell Neutral-Grip Bench Press mainly works the chest and triceps.
What equipment do you need for the Dumbbell Neutral-Grip Bench Press?
A dumbbell.
How many sets and reps of the Dumbbell Neutral-Grip Bench Press?
For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Dumbbell Neutral-Grip Bench Press?
Archer Push-Up, Band Chest Press, Band Incline Chest Press and Barbell Floor Press work the same main muscle.

Program it for your clients

Coaches add the Dumbbell Neutral-Grip Bench Press to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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See your setup in four steps

Your first 3 clients are free. 0% commission on everything you sell.