Incline Stability Ball Dumbbell Neutral Grip Bench Press

In SetGrip: Dumbbell Neutral Grip Bench Press (Incline, Stability Ball)

Secondary muscles
Pectorals, Delts
Body part
Upper Arms
Position
Standing
Laterality
Bilateral (both sides together)
Category
Strength

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Take the ball-supported incline press and turn your palms toward each other: the neutral grip slides emphasis toward the triceps while your hips keep earning the bridge that creates the incline. Between the balance demand and the grip, it presses light, and moderate dumbbells for 10 to 12 disciplined reps is honest work here.

How to do the Incline Stability Ball Dumbbell Neutral Grip Bench Press

  1. Sit on an exercise ball with a dumbbell in each hand, palms facing each other.
  2. Walk your feet forward and roll your body down the ball until your head, neck, and upper back are supported on the ball.
  3. Hold the dumbbells at shoulder level, elbows bent and pointing out to the sides.
  4. Press the dumbbells up and slightly inward, keeping your palms facing each other.
  5. Extend your arms fully, squeezing your triceps at the top of the movement.
  6. Slowly lower the dumbbells back to the starting position.
  7. Repeat for the desired number of repetitions.

Tip: Squeeze the bar hard and keep the wrists straight over the elbows through the whole rep.

Muscles worked

Primary

Triceps · Arms

The triceps lock out the elbow on every press and dominate close grip and skull press variations.

Secondary

  • Pectorals — The chest presses the arms together and forward, and decline and wide grip variations put more emphasis on the lower and outer pecs.
  • Delts — The front delts assist every press and take over on Bradford and behind the neck variations.

Common mistakes

  • Elbows flaring wide — on horizontal presses keep the elbows at roughly 45 degrees from the torso; pressing overhead, keep them under the weight instead.
  • Losing the shoulder blade position — on bench-style presses set the shoulder blades back and down and keep them there; overhead, let the shoulder blades rotate up naturally with the arms.
  • Bouncing or rushing the bottom — control the bar down and pause for a beat before driving up, especially on decline and close grip variations.
  • Not committing to a variation — Bradford presses, skull presses and the like are hybrids; pick a fixed range and stick with it for the whole set.

Where it fits in a workout

Presses are the main movement in a push session and should go first or second. Superset them with a row or pulldown for a push and pull pair.

How many sets, how heavy and how hard: see what the ACSM position stands support.

Variations and alternatives

Similar exercises

Without dumbbell

Easier and harder

When to talk to someone

  • Chest discomfort, feeling faint or lightheaded, or trouble breathing during or after exercise can be signs of a heart attack. In the US, call 911 right away; elsewhere, call your local emergency number.
  • Heart, metabolic or kidney disease, or symptoms like these when you are active: talk to your doctor before you start or step up training.
  • Pregnant: ask your obstetric care provider which exercise suits you.

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More exercises

Sources

  1. ACSM position stand on exercise quantity and quality (Garber et al., 2011)
  2. ACSM preparticipation health screening (Riebe et al., 2015)
  3. ACOG Committee Opinion No. 804 on exercise in pregnancy (2020)
  4. CDC: About Heart Attack Symptoms, Risk, and Recovery (2024)

Sources checked on October 17, 2026. Full citations are in the exercise library.

Animation and exercise data: ExerciseDB, licensed to SetGrip. General information, not medical or coaching advice.