Neutral grip dumbbell press is a basic multi-joint exercise for the triceps. It’s not the most popular movement in gyms nowadays.
Although undeservedly so — it’s an effective exercise for building arm muscle mass.
Contents
General Characteristics
- Exercise type: compound
- Equipment: dumbbells
- Difficulty level: intermediate
- Main muscle group: triceps
- Additionally involved: chest muscles, front delts
Unlike the classic dumbbell bench press where palms face forward, this version uses a hammer grip — palms facing each other throughout the movement.
This exercise is especially valued in bodybuilding and powerlifting for allowing work with heavy weights while minimizing joint injury risk. The neutral grip maximizes triceps load while reducing stress on the shoulder joints compared to other pressing variations.
Application and Benefits
This exercise can be used in bodybuilding to build massive arms or in powerlifting as an accessory movement to strengthen the lockout in the bench press.
It’s excellent for muscle hypertrophy and allows effective progression in working weight.
Key Benefits of the Neutral Grip Dumbbell Press
Joint safety. The neutral grip is the most natural position for the shoulder and elbow joints. This reduces inflammation and injury risk, especially important when working with heavy loads.
Ability to safely use heavy weights. Unlike the French press, which puts high stress on the elbows under heavy loads, the neutral grip dumbbell press allows you to use serious working weights with minimal ligament strain.
Muscle-building potential. Being a compound exercise, it provides strong hypertrophy stimulus, making it indispensable for anyone aiming to increase triceps mass.
Alternative to injury-prone exercises. Many athletes use it instead of the French press, which can overload the elbows. Working with dumbbells in a neutral grip effectively targets the triceps without negatively affecting the tendons.
Variation potential. The exercise can be performed with different dumbbell widths — from standard to narrow. The narrow grip variation, where the dumbbells almost touch, shifts even more emphasis to the triceps.
Muscles Worked
The triceps brachii does the primary work, with all three heads involved:
- Long head of the triceps — receives the most load, especially through full range of motion. It forms the main bulk of the upper arm’s rear side.
- Lateral head — works throughout the movement, giving the triceps its horseshoe shape.
- Medial head — stabilizes the movement and works through the entire amplitude.
Additionally, the chest and front deltoid muscles are engaged, but to a lesser extent.
Technique of Performing the Neutral Grip Dumbbell Press
Starting Position
Lie on a flat bench, keeping your back, glutes, and head firmly pressed against it. Feet flat on the floor for stability. Hold the dumbbells with a neutral grip (palms facing each other) and press them upward over your chest with arms extended. They should be shoulder-width apart or slightly closer — this is your starting position.
Execution
Slowly lower the dumbbells under control through the full range of motion. Keep elbows close to your torso, not flared out — this is crucial for maximizing triceps activation. Lower the dumbbells until they reach mid-chest level or slightly below. The motion should be smooth and controlled.
Pause briefly at the bottom without relaxing your muscles, then press the dumbbells back up with force, returning to the starting position. Maintain the neutral grip throughout — palms always facing each other.
Breathing
Inhale as you lower the dumbbells, exhale as you press them up. Proper breathing helps stabilize your body and maintain correct form on every rep.
Variations
Narrow Grip.
Bring the dumbbells as close together as possible — almost touching. This variation further increases triceps activation and enhances peak contraction at the top of the movement.
Incline Bench.
Performing the exercise on an incline bench (15–30 degrees) slightly changes the loading angle and increases range of motion, adding useful variety to your workouts.
Common Mistakes
Elbows flaring out
The most common mistake is flaring the elbows outward during the movement. When elbows flare, the load shifts to the chest and front delts, reducing triceps engagement. Keep elbows close to the torso.
Incomplete range of motion
Some athletes lower the dumbbells only partially, reducing stretch and efficiency. Always use a full range of motion for optimal muscle activation, but avoid excessive shoulder stretching.
Too fast tempo
Performing the exercise too quickly with momentum reduces triceps tension. Control every phase — especially the eccentric (lowering) part — which is critical for muscle growth.
Arching or lifting off the bench
Excessive lower back arching or lifting hips off the bench creates instability and risk of injury. Maintain full contact with the bench throughout the set.
Improper weight selection
Using weights that are too heavy inevitably breaks form. Choose a working weight that allows you to complete the target reps with perfect technique.
Place in the Training Program
If you have a separate arm workout, this can be one of the first triceps exercises. When combined with chest pressing movements, it should follow the main presses but precede isolation triceps work.
Sets and Reps
For triceps mass, 3–4 working sets of 6–12 reps is optimal. This range is ideal for hypertrophy. For strength goals (relevant for powerlifters), work in the 4–6 rep range with heavier loads.
Combination with Other Exercises
- Neutral grip dumbbell press (6–10 reps) — heavy compound work
- French press or barbell extensions (8–12 reps) — medium load with stretch
- Cable pushdowns (12–15 reps) — isolation and pump
This combination provides full triceps stimulation and maximum growth potential.
Exercise Rotation
For continuous progress, alternate the neutral grip press with other compound triceps exercises. For example, one week perform the dumbbell press, the next — triceps dips or close-grip barbell press. This rotation prevents adaptation and promotes steady gains.
Progressive Overload
Progressive overload is crucial for triceps mass growth. Aim to increase either weight or reps each session or every 1–2 weeks. Keep a training log to track your progress.
Frequently Asked Questions (FAQ)
How is the neutral grip dumbbell press different from the regular dumbbell press?
The key difference is hand position and load distribution. With a neutral grip (palms facing each other), most tension goes to the triceps, while the pronated grip (palms forward) activates the chest more. The neutral grip is also more natural and shoulder-friendly.
Can it fully replace the French press?
Yes, it can be a great alternative, especially if you experience elbow discomfort. It allows heavier loads with less joint strain. However, the French press provides a deeper stretch for the long head of the triceps, so ideally, alternate both exercises in your program.
How many reps for mass?
For maximum hypertrophy, aim for 10–12 reps per set. The working weight should make the last 1–2 reps challenging but still technically correct. Perform 3–4 working sets after warm-up sets.
What weight should beginners use?
Beginners should start with a moderate weight allowing 10–12 clean reps. Typically, that’s 6–8 kg dumbbells for men and 2–4 kg for women, but it varies. Focus on perfect form first, then gradually increase load.
Can it be done on an incline bench?
Yes, you can perform the neutral grip dumbbell press on a 15–30 degree incline. This increases range of motion and shifts emphasis slightly. However, higher inclines activate the chest and delts more, so for triceps focus, use a flat or slightly inclined bench.
Which is better for triceps — close-grip barbell press or neutral grip dumbbell press?
Both are effective but have differences. The close-grip barbell press allows heavier loads due to a more stable path, while dumbbells provide greater freedom of movement, reducing joint strain and enhancing unilateral control. The best approach is to include both and alternate them for balanced development.
The neutral grip dumbbell press is a time-tested exercise for building powerful triceps. Maintain proper technique, progress in weight, and results will follow!
