# Neutral Grip Dumbbell Incline Bench Press

An incline dumbbell press with palms facing each other, pressing from the shoulders until the dumbbells meet overhead. Trains the upper chest, front delts, and triceps with the elbows kept closer to your sides.

- Intermediate · Compound
- Equipment: Dumbbells, Adjustable bench
- HD video: https://media.seto.fit/exercises/dumbbell-incline-hammer-shoulder-press/video/male.mp4
- HTML: https://seto.fit/exercises/neutral-grip-dumbbell-incline-bench-press/

## Muscles worked

- Upper chest: 8/10
- Front delts: 8/10
- Triceps: 7/10
- Mid chest: 5/10
- Rotator Cuff: 3/10

## How to do the Neutral Grip Dumbbell Incline Bench Press

1. Adjust the bench to a moderate incline and hold a dumbbell in each hand.
2. Lie back with the dumbbells at your shoulders, palms facing each other.
3. Press the dumbbells upward until your arms are straight, then lower them slowly.
4. Keep your palms facing each other and your elbows close to your sides.

### Full technique — 7 steps

1. Set the bench to a moderate incline and sit with a dumbbell on each thigh.
2. Lie back and bring the dumbbells beside your shoulders with palms facing each other.
3. Plant your feet, tighten your stomach, and pull your shoulder blades back into the bench.
4. Keep your elbows pointing down and close to your sides at the bottom.
5. Press the dumbbells upward until your arms are straight and the dumbbells meet over your shoulders.
6. Lower them under control beside your shoulders, keeping your palms facing each other.
7. Finish with the dumbbells steady at the top without letting the shoulders roll forward.

## Common mistakes

- Elbows flaring straight out
- Dumbbells drifting behind shoulders
- Shoulders rolling forward at the top
- Lifting hips off the bench
- Cutting the bottom range short

## Form cues

- Keep a neutral grip
- Keep forearms vertical
- Keep elbows angled in
- Set shoulders into bench
- Use a repeatable incline

## How much to do

- **Strength** (good fit): 4–5 sets of 5–6 reps · rest 2 min 30 s · 1–2 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 3 s, lift 2 s
- **Endurance**: 2–3 sets of 15–20 reps · rest 1 min · 4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Neutral Grip Resistance Band Incline Bench Press](https://seto.fit/exercises/neutral-grip-resistance-band-incline-bench-press/), [Resistance Band Incline Bench Press](https://seto.fit/exercises/resistance-band-incline-bench-press/)
- **Machine**: [Machine Incline Chest Press](https://seto.fit/exercises/machine-incline-chest-press/), [Alternating Machine Incline Chest Press](https://seto.fit/exercises/alternating-machine-incline-chest-press/)
- **Barbell**: [Reverse Grip Bench Press](https://seto.fit/exercises/reverse-grip-bench-press/), [Barbell Larsen Press](https://seto.fit/exercises/barbell-larsen-press/)
- **Suspension trainer**: [Suspension Trainer Decline Push-Up](https://seto.fit/exercises/suspension-trainer-decline-push-up/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Single Arm Dumbbell Incline Bench Press](https://seto.fit/exercises/single-arm-dumbbell-incline-bench-press/) — Beginner
- Easier: [Dumbbell Incline Bench Press](https://seto.fit/exercises/dumbbell-incline-bench-press/) — Beginner
- **This exercise: Neutral Grip Dumbbell Incline Bench Press — Intermediate**
- Harder: [Alternating Dumbbell Incline Bench Press](https://seto.fit/exercises/alternating-dumbbell-incline-bench-press/) — Intermediate
- Harder: [Barbell Bench Press](https://seto.fit/exercises/barbell-bench-press/) — Intermediate

## Quick answers

### What muscles does the Neutral Grip Dumbbell Incline Bench Press work?

Primary: Upper chest 8/10, Front delts 8/10. Also works: Triceps 7/10, Mid chest 5/10, Rotator Cuff 3/10.

### Which joints does the Neutral Grip Dumbbell Incline Bench Press load?

Elbow: moderate, Shoulder: low, Wrist: low. Elbow — lighter options: Barbell Bench Press, Dumbbell Bench Press, Barbell Incline Bench Press.

### When should I do the Neutral Grip Dumbbell Incline Bench Press in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 9 min with rest.

### How many sets and reps of the Neutral Grip Dumbbell Incline Bench Press?

Strength: 4–5 sets of 5–6 reps, rest 2 min 30 s, 1–2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 4 reps in reserve.

### What can I do instead of the Neutral Grip Dumbbell Incline Bench Press?

Resistance bands: Neutral Grip Resistance Band Incline Bench Press, Resistance Band Incline Bench Press. Machine: Machine Incline Chest Press, Alternating Machine Incline Chest Press. Barbell: Reverse Grip Bench Press, Barbell Larsen Press. Suspension trainer: Suspension Trainer Decline Push-Up.

### What is an easier version of the Neutral Grip Dumbbell Incline Bench Press?

Dumbbell Incline Bench Press (Beginner), Single Arm Dumbbell Incline Bench Press (Beginner).

### What is a harder version of the Neutral Grip Dumbbell Incline Bench Press?

Alternating Dumbbell Incline Bench Press (Intermediate), Barbell Bench Press (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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