How to do the Neutral Grip Dumbbell Incline Bench Press
- Adjust the bench to a moderate incline and hold a dumbbell in each hand.
- Lie back with the dumbbells at your shoulders, palms facing each other.
- Press the dumbbells upward until your arms are straight, then lower them slowly.
- Keep your palms facing each other and your elbows close to your sides.
Full technique — 7 steps
- Set the bench to a moderate incline and sit with a dumbbell on each thigh.
- Lie back and bring the dumbbells beside your shoulders with palms facing each other.
- Plant your feet, tighten your stomach, and pull your shoulder blades back into the bench.
- Keep your elbows pointing down and close to your sides at the bottom.
- Press the dumbbells upward until your arms are straight and the dumbbells meet over your shoulders.
- Lower them under control beside your shoulders, keeping your palms facing each other.
- 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
Compared with similar variants
| Neutral Grip Dumbbell Incline Bench Press | Barbell Bench Press | Dumbbell Bench Press | Barbell Incline Bench Press | |
|---|---|---|---|---|
| Level | Intermediate | Intermediate | Beginner | Intermediate |
| Technique to learn | moderate | moderate | moderate | moderate |
| How tiring | moderate | high | moderate | high |
| Elbow | moderate | low | low | low |
| Shoulder | low | moderate | moderate | moderate |
| Equipment | Dumbbells, Adjustable bench | Barbell, Flat bench, Squat rack | Dumbbells, Flat bench | Barbell, Adjustable bench, Squat rack |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Resistance bands
Machine
Barbell
- Reverse Grip Bench Press Harder
- Barbell Larsen Press Harder
Suspension trainer
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
- Easier Dumbbell Incline Bench Press
- This exercise Neutral Grip Dumbbell Incline Bench Press
- Harder Alternating Dumbbell Incline Bench Press
- Harder Barbell Bench Press
Too hard for now? Start with the Dumbbell Incline Bench Press.
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).
