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Dumbbell Press

Dumbbell Bench Press (neutral grip)

  1. Lay on bench with 5 points of contact (feet, butt, lower back, upper back, and head)
  2. Place dumbells over chest with arms fully extended
  3. Palms should be facing each other (neutral grip has less internal rotation on shoulder)
  4. Lower dumbbell to chest level or where there is no pain in your range of motion
  5. Wrists should be rigid and under the elbows
  6. After at desired depth, extend elbows while exhaling to get the dumbells back to starting point

Spotting: All spotting for any variation of bench press should be performed behind the lifter. Hand should be closest to where the weight is (wrists). DO NOT SPOT AT THE ELBOWS!!!