Intermediate
DUMBBELL NEUTRAL GRIP BENCH PRESS
Upper arms
Body Part
Triceps
Target Muscle
Dumbbell
Equipment
Intermediate
Difficulty
Target Muscles
Triceps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
2
Step:2 Hold a dumbbell in each hand with a neutral grip (palms facing each other) and your arms extended straight up over your chest.
3
Step:3 Slowly lower the dumbbells down towards your chest, keeping your elbows close to your body.
4
Step:4 Pause for a moment at the bottom, then push the dumbbells back up to the starting position, fully extending your arms.
5
Step:5 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
