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Neutral Grip Alternating Dumbbell Flat Bench Press

How To Do A Neutral Grip Alternating Dumbbell Flat Bench Press Exercise Demonstration Video and Guide

The Neutral Grip Alternating Dumbbell Flat Bench Press is a great way to not only train your chest, but also activates more core muscles.

Using a palms facing in, neutral grip, can also place less stress on the shoulders if you’re suffering from past shoulder injuries.

To get started:

  1. Lie down with your back against a flat bench with the dumbbells extended above your chest, with a neutral grip, meaning your palms are facing in.
  2. Tighten your core, then under control, bend your elbow to lower one dumbbell down towards your chest, while keeping the other dumbbell pressed into the air.
  3. Press the dumbbell back to the starting position then alternate by lowering the opposite arm while you keep the first dumbbell pressed into the air, with the neutral grip.
  4. Continue alternating both arms independently.
  5. Repeat.

Advanced Variation

Beginner Variation

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Question For You:

  • Have your ever tried the neutral grip alternating dumbbell flat bench press?
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