Dumbbell Bench Press (neutral grip)
- Lay on bench with 5 points of contact (feet, butt, lower back, upper back, and head)
- Place dumbells over chest with arms fully extended
- Palms should be facing each other (neutral grip has less internal rotation on shoulder)
- Lower dumbbell to chest level or where there is no pain in your range of motion
- Wrists should be rigid and under the elbows
- 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!!!