The neutral grip dumbbell bench is a variation of the traditional bench press that involves using dumbbells instead of a barbell. This variation is popular because it is less stressful on the shoulders and wrists, making it a great option for people who experience pain or discomfort when performing the traditional bench press. In this article, we will discuss the benefits of the neutral grip dumbbell bench and how to perform it.
Benefits of the Neutral Grip Dumbbell Bench
There are several benefits to incorporating the neutral grip dumbbell bench into your workout routine:
- Less stress on shoulders and wrists: The neutral grip places the shoulders in a more natural position, reducing the risk of injury and pain. This grip also reduces the strain on the wrists, making it a great alternative for those with wrist pain.
- Increased muscle activation: The neutral grip bench press activates the chest, shoulders, and triceps muscles, just like the traditional bench press.
- Improved stability: Since each arm is working independently with dumbbells, the neutral grip dumbbell bench press can improve your stability and balance.
- Variation: Incorporating different variations into your workout routine can help prevent boredom and plateauing.
How to Perform the Neutral Grip Dumbbell Bench
Here are the steps to perform the neutral grip dumbbell bench:
- Start by lying on a flat bench with your feet planted firmly on the ground.
- Hold a dumbbell in each hand with a neutral grip (palms facing each other) and extend your arms up over your chest.
- Bend your elbows and lower the dumbbells towards your chest, keeping your elbows close to your body.
- Pause at the bottom of the movement and then press the dumbbells back up to the starting position, fully extending your arms.
- Repeat for the desired number of reps.
Remember to keep your core engaged throughout the movement and avoid arching your back. It is also important to start with lighter weights and gradually increase as you become more comfortable with the movement.
Conclusion
The neutral grip dumbbell bench press is a great alternative to the traditional bench press, offering several benefits such as less stress on the shoulders and wrists, increased muscle activation, improved stability, and variation. Incorporating this exercise into your workout routine can help you achieve your fitness goals and prevent boredom and plateauing.