Neutral Grip Incline Dumbbell Press
Also known as: incline dumbbell press neutral grip, palms-in incline dumbbell press, hammer grip incline dumbbell press, neutral grip dumbbell incline bench press, dumbbell palms in incline bench press, Incline Dumbbell Neutral Grip Bench Press
In SetGrip: Dumbbell Neutral Grip Bench Press (Incline)
Turning your palms to face each other on an incline press tucks the elbows toward your ribs, shifting stress onto the upper chest and triceps while keeping the shoulders in a more comfortable pressing slot. Many lifters reach for it when the standard pronated incline press feels rough, and it suits slower, deeper reps well.
How to do the Neutral Grip Incline Dumbbell Press
- Set up an incline bench at a 45-degree angle.
- Sit on the bench with your back against the backrest and feet flat on the ground.
- Hold a dumbbell in each hand with an overhand grip, palms facing inwards.
- Extend your arms straight up above your chest, keeping a slight bend in your elbows.
- Lower the dumbbells slowly towards your shoulders, keeping your elbows close to your body.
- Pause for a moment at the bottom, then press the dumbbells back up to the starting position.
- Repeat for the desired number of repetitions.
Tip: Squeeze the bar hard and bend it toward your feet to keep the elbows in and the lats tight.
Muscles worked
Primary
Triceps · Arms
The triceps take over in the top half of the press to lock the elbows, and they do more with a closer grip.
Common mistakes
- Elbows flared to 90 degrees — this puts the shoulder in a poor position at the bottom; tuck the elbows to about 45 to 60 degrees and touch the bar on the lower chest.
- Losing shoulder blade position — the shoulder blades should be pulled back and down before the unrack and stay there; if they roll forward, the chest loses leverage.
- Bouncing off the chest — control the bar to a light touch and pause for a beat before pressing; a bounce hides how much you can actually press.
- Feet dancing around — plant the feet flat and drive them into the floor for the whole set to keep the body tight.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Bench press goes first in a chest or push session when you are strongest. Superset with a dumbbell row on the same bench for a push and pull pair, or follow it with flies for volume.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Neutral Grip Incline Dumbbell Press work?
The Neutral Grip Incline Dumbbell Press primarily works the triceps. It also involves the pectorals and delts, which assist the movement and stabilise the joints.
Is the Neutral Grip Incline Dumbbell Press good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Neutral Grip Incline Dumbbell Press with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Neutral Grip Incline Dumbbell Press?
If you cannot do the Neutral Grip Incline Dumbbell Press, try the Incline Close Grip Barbell Bench Press, the Close Grip Barbell Bench Press or the Reverse Grip Close Grip Barbell Bench Press. Each of them trains the triceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Neutral Grip Incline Dumbbell Press, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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