How many sets of neutral-grip dumbbell bench press should a beginner start with?

Two to three sets of 10 to 12 reps, twice a week, is a solid starting point since the neutral grip is forgiving enough to train fairly often. Add weight in small dumbbell increments once you can touch the bells together at the top for every rep with control.

What can you use instead of dumbbells for a neutral-grip bench press?

A pair of kettlebells pressed with the handles facing each other gives a very similar neutral-grip feel if dumbbells are not available. Without any weights, a close-grip push-up with the hands turned slightly inward mimics the tucked-elbow path, though it will not load the chest as heavily.

Why choose the neutral-grip dumbbell bench press over a standard bench press?

Turning the palms to face each other tucks the elbows in automatically and takes stress off the front of the shoulder, which lets many lifters press pain-free and makes it a strong staple for beginners still building pressing technique. It matters less once your shoulders tolerate a standard grip comfortably and you want to load a barbell for more total weight.

Beginner

Neutral-Grip Dumbbell Bench Press

Turning the palms to face each other naturally tucks the elbows and reduces stress on the front of the shoulder while still driving the chest and triceps hard. The neutral grip lets many lifters press pain-free and squeeze the pecs together at the top. It is an excellent staple for beginners and anyone whose shoulders complain about a standard pronated bench.

Equipment: Bench, Dumbbell
Body part: Chest
Type: Strength
Browse by muscle: Pectoralis Major Sternocostal
Browse by movement: Horizontal Press

How to do it

1
Sit on a flat bench with a dumbbell in each hand and kick them to your knees.
2
Lie back and rotate the palms to face each other over the chest.
3
Set the shoulder blades down and back and plant your feet.
4
Lower the dumbbells to the sides of the chest with elbows tucked.
5
Press up and bring the bells together at the top.
6
Squeeze the chest briefly before the next rep.

Tips

Keep the dumbbells lightly touching at the top to maximize the squeeze.
Keep the elbows tucked to around thirty to forty-five degrees.
Control the descent to a full but comfortable chest stretch.

Variations

Common mistakes

The dumbbells get kicked up to position with a rushed, uncontrolled roll from the knees, so the starting position over the chest is already slightly different rep to rep.
Gripping the dumbbells too hard for the whole set fatigues the forearms first, which can end a set before the chest has actually been pushed to its limit.
The dumbbells get slammed together hard at the top on every rep instead of meeting with control, turning a clean squeeze into a jarring clack that adds nothing to the contraction.
Once the palms rotate away from facing each other mid-set, the grip stops being neutral and the shoulder-friendly benefit disappears with it.
The wrists bend back under the load instead of stacking directly over the elbows, which strains the wrist on a grip that should otherwise feel stable.

Frequently asked

How many sets of neutral-grip dumbbell bench press should a beginner start with?: Two to three sets of 10 to 12 reps, twice a week, is a solid starting point since the neutral grip is forgiving enough to train fairly often. Add weight in small dumbbell increments once you can touch the bells together at the top for every rep with control.
What can you use instead of dumbbells for a neutral-grip bench press?: A pair of kettlebells pressed with the handles facing each other gives a very similar neutral-grip feel if dumbbells are not available. Without any weights, a close-grip push-up with the hands turned slightly inward mimics the tucked-elbow path, though it will not load the chest as heavily.
Why choose the neutral-grip dumbbell bench press over a standard bench press?: Turning the palms to face each other tucks the elbows in automatically and takes stress off the front of the shoulder, which lets many lifters press pain-free and makes it a strong staple for beginners still building pressing technique. It matters less once your shoulders tolerate a standard grip comfortably and you want to load a barbell for more total weight.

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