Smart Workout Diary

Dumbbell Bench Press Palms In

The dumbbell neutral-grip bench press is a horizontal pressing exercise performed lying on a flat bench with the palms facing each other. It primarily trains the chest while the triceps and front shoulders assist. It supports upper-body pressing strength and chest muscle development.

Demonstration

Dumbbell Bench Press Palms In — demonstration 1
Dumbbell Bench Press Palms In — demonstration 2

Instructions

  1. Sit on a flat bench with a dumbbell on each thigh, using a neutral grip with palms facing each other.
  2. Lie back while bringing the dumbbells to either side of your chest; plant your feet firmly on the floor.
  3. Set your shoulders down and back against the bench, keep your wrists straight, and brace your torso.
  4. Press the dumbbells upward until your elbows are nearly straight, keeping the palms facing each other and the weights controlled.
  5. Lower the dumbbells slowly to chest level with your elbows angled comfortably toward your sides, then repeat.
Muscle Group
Chest
Other Muscle Groups
Triceps, Front Delts
Type
Strength
Mechanics
Compound
Equipment
Dumbbell, Bench
Difficulty
Beginner

Technique tips

  1. Keep the wrists stacked over the forearms; do not let them bend backward under the dumbbells.
  2. Use a controlled range of motion and stop short of any painful shoulder position.
  3. Do not bounce or collide the dumbbells at the top; keep steady tension throughout each repetition.
  4. Choose a manageable load so you can lower both dumbbells evenly and safely.
Exercise library