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Neutral-Grip One-Arm Dumbbell Bench Press

Offset Dumbbell Bench Press

Free Weights / Beginner
  • Chest
  • Shoulders
  • Triceps
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  • Variations
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How to do the Neutral-Grip One-Arm Dumbbell Bench Press - Learn Proper Neutral-Grip One-Arm Dumbbell Bench Press Form

  1. Step 1: Lie flat on a flat bench with a dummbell in your right hand resting against your leg.
  2. Step 2: Carefully lift the dumbbell until it is upward and to the right, with your elbow bent 90 degrees and the dumbbell parallel to the floor. Face your palm forward.
  3. Step 3: Exhaling and extending the arm, raise the dummbell straight up toward the ceiling.
  4. Step 4: Hold the position for a couple of counts as you squeeze the chest.
  5. Step 5: Inhaling, very slowly lower the dumbbell back to its starting position of elbow bent 90 degrees and dummbell parallel to the floor.
  6. Step 6: Repeat for a complete set and then switch to your left hand.

Neutral-Grip One-Arm Dumbbell Bench Press Variations and Neutral-Grip One-Arm Dumbbell Bench Press Alternatives

  1. Variation 1: You can use two dummbells, one in each hand, and raise them simultaneously.
  2. Variation 2: You can use two dummbells, one in each hand, and alternate raising them.

Neutral-Grip One-Arm Dumbbell Bench Press Tips

  1. Tip 1: Perform 3 sets of up to 15 reps for this exercise.
  2. Tip 2: You may use your free hand to stabilize the dummbell if necessary.
  3. Tip 3: After your set is complete, place the dummbell back on your leg and return to a sitting position to avoid dropping the dummbell and causing injury to your shoulder.

Neutral-Grip One-Arm Dumbbell Bench Press Records and Neutral-Grip One-Arm Dumbbell Bench Press Statistics from Site Users

Neutral-Grip One-Arm Dumbbell Bench Press - Similar Exercises

ExercisePrimary MuscleDifficulty
Default ChestVery Easy
Default ChestIntermediate
Default ChestIntermediate
Default ChestBeginner
Default ChestIntermediate
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Neutral Grip One Arm Dumbbell Bench Press Workout Programs (Workout Plans that use the Neutral-Grip One-Arm Dumbbell Bench Press )

Workout PlanDifficulty
Thumb Intermediate
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Neutral Grip One Arm Dumbbell Bench Press Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Shoulders blue Triceps blue Chest orange

Neutral Grip One Arm Dumbbell Bench Press Equipment

Neutral Grip One Arm Dumbbell Bench Press Training Details

The neutral-grip one-arm dumbbell bench press is a free weights exercise that primarily targets the chest and to a lesser degree also targets the shoulders and triceps.

The only neutral-grip one-arm dumbbell bench press equipment that you really need is the following: dumbbells and flat bench. There are however many different neutral-grip one-arm dumbbell bench press variations that you can try out that may require different types of neutral-grip one-arm dumbbell bench press equipment or maye even require no equipment at all.

Learning proper neutral-grip one-arm dumbbell bench press form is easy with the step by step neutral-grip one-arm dumbbell bench press instructions, neutral-grip one-arm dumbbell bench press tips, and the instructional neutral-grip one-arm dumbbell bench press technique video on this page. The neutral-grip one-arm dumbbell bench press is a push exercise for those with a beginner level of physical fitness and exercise experience. Watch the neutral-grip one-arm dumbbell bench press video, learn how to do the neutral-grip one-arm dumbbell bench press , and then be sure and browse through the neutral-grip one-arm dumbbell bench press workouts on our workout plans page!

Neutral Grip One Arm Dumbbell Bench Press Sports


Neutral Grip One Arm Dumbbell Bench Press Force Type: Push
Neutral Grip One Arm Dumbbell Bench Press Mechanics Type: Compound
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