Incline Neutral-Grip Dumbbell Press
Muscles worked
Instructions
- 1Lie back on an incline bench with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
- 2By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them at shoulder width.
- 3Once at shoulder width, keep the palms of your hands with a neutral grip (palms facing each other). Keep your elbows flared out with the upper arms in line with the shoulders (perpendicular to the torso) and the elbows bent creating a 90-degree angle between the upper arm and the forearm. This will be your starting position.
- 4Now bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbells at all times.
- 5As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
- 6Repeat the movement for the prescribed amount of repetitions.
- 7When you are done, place the dumbbells back in your thighs and then on the floor. This is the safest manner to dispose of the dumbbells.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Incline Neutral-Grip Dumbbell Press
The incline neutral-grip dumbbell press follows the same path as a classic incline press, but with palms facing each other instead of forward. This neutral grip reduces external shoulder rotation, making the movement more comfortable for those who feel joint discomfort with a pronated grip. It also allows a stronger upper-chest squeeze at the top as the elbows drift inward. It's a great option to vary the training angle on the upper chest while keeping the shoulders happy. It's accessible to most lifters, provided they're comfortable setting up dumbbells on an incline bench.
check_circleBenefits
- check_circleReduces stress on the shoulder joint
- check_circleEffectively targets the upper chest
- check_circleBetter pec squeeze as the elbows come together
- check_circleComfortable variation for sensitive shoulders
lightbulbExecution tips
- lightbulbSet the bench between 30 and 45 degrees of incline
- lightbulbKeep the dumbbells aligned throughout the movement
- lightbulbSqueeze the chest at the top without slamming the elbows locked
- lightbulbLower until you feel a comfortable stretch across the chest
warningCommon mistakes
- warningSetting the bench too steep, shifting work to the shoulders
- warningLetting the dumbbells drift apart on the way up
- warningBouncing at the bottom of the movement
- warningOverloading at the expense of full range of motion
helpFrequently asked questions
What incline angle should I use?expand_more
Between 30 and 45 degrees to properly target the upper chest without overloading the shoulders.
Is this grip better than a pronated grip?expand_more
Not inherently better, but often more comfortable for sensitive shoulders.
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