Neutral-Grip Incline Dumbbell Press

Neutral-grip incline press: the elbows stay closer to the body.

• Compound
• Dumbbell
• Beginner

How to do it

• Bench at ~30–45° with a neutral grip and the elbows close to the body
• Backrest at ~30–45° with the shoulder blades retracted; if you feel it mostly in the shoulders, lower it
• Lower to the upper chest under control and press in a straight line

Sets, reps and tempo

Ranges: 8–12 reps · 1–2 RIR

Tempo: Lower for 2–3 s to your upper chest, press under control

Common mistakes

• Setting the backrest so steep that the shoulders take over
• Clanging the dumbbells together at the top and losing tension

Muscles worked

Primary

• Chest
• Anterior deltoid

Secondary

• Triceps

Alternatives

• Incline Dumbbell Press
• Bench Press
• Chest Fly / Pec Deck
• Standing Overhead Press