10 Best Dumbbell Bench Press With Neutral Grip Alternatives for Gyms

The Dumbbell Bench Press With Neutral Grip is done lying on your back with dumbbells. Ranked closest by our scoring: the Dumbbell Bench Press, the Dumbbell Reverse Bench Press and the Barbell Bench Press - Medium Grip. A harder version, the Dumbbell Pullover Hip Extension On Exercise Ball, is listed below as a progression rather than a swap.

Dumbbell Bench Press With Neutral Grip

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Bench Press With Neutral Grip

The steps for the Dumbbell Bench Press With Neutral Grip itself, so you can judge how close each substitute below really is.

Pectorals, with shoulders, triceps · Dumbbell · Intermediate · Compound

  1. Take a dumbbell in each hand and lay back onto a flat bench. Your feet should be flat on the floor and your shoulder blades retracted.
  2. Maintaining a neutral grip, palms facing each other, begin with your arms extended directly above you, perpendicular to the floor. This will be your starting position.
  3. Begin the movement by flexing the elbow, lowering the upper arms to the side. Descend until the dumbbells are to your torso.
  4. Pause, then extend the elbow and return to the starting position.

The 10 Best Dumbbell Bench Press With Neutral Grip Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Bench Press With Neutral Grip on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell Bench PressPlay demonstration

    1. Dumbbell Bench Press

    95% match

    Pectorals · Intermediate · Compound

    The same equipment, taken with an overhand grip.

    • Dumbbell
    How to perform it
    1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
    2. Hold a dumbbell in each hand, with your palms facing forward and your arms extended above your chest.
    3. Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.
    4. Pause for a moment, then push the dumbbells back up to the starting position, fully extending your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Dumbbell Bench Press With Neutral Grip
    • Primary muscle: pectorals, the same as the Dumbbell Bench Press With Neutral Grip
    • Equipment: free weights, the same as the Dumbbell Bench Press With Neutral Grip
    • Body position: lying on your back, the same as the Dumbbell Bench Press With Neutral Grip
  2. Dumbbell Pullover Hip Extension On Exercise BallPlay demonstration

    Progression

    2. Dumbbell Pullover Hip Extension On Exercise Ball

    97% match

    Pectorals · Advanced · Compound

    Pick this when you want a harder version that still works the pectorals.

    • Dumbbell
    How to perform it
    1. Sit on an exercise ball with your feet flat on the ground and the dumbbell resting on your thighs.
    2. Slowly walk your feet forward, rolling the exercise ball down your back until your head, neck, and upper back are supported on the ball.
    3. Hold the dumbbell with both hands and extend your arms straight up over your chest, keeping a slight bend in your elbows.
    4. Lower the dumbbell behind your head, keeping your arms straight and maintaining control.
    5. Pause for a moment, then raise the dumbbell back to the starting position.
    6. While keeping your arms extended, lift your hips off the ground, squeezing your glutes and engaging your core.
    7. Lower your hips back down to the starting position.
    8. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Dumbbell Bench Press With Neutral Grip
    • Equipment: free weights, the same as the Dumbbell Bench Press With Neutral Grip
    • Body position: lying on your back, the same as the Dumbbell Bench Press With Neutral Grip
    • Balance: harder to stay steady on than the Dumbbell Bench Press With Neutral Grip
  3. Dumbbell Reverse Bench PressPlay demonstration

    3. Dumbbell Reverse Bench Press

    95% match

    Pectorals · Intermediate · Compound

    The same equipment, taken with an underhand grip.

    • Dumbbell
    How to perform it
    1. Lie flat on a bench with your feet flat on the ground and your knees bent.
    2. Hold a dumbbell in each hand with an overhand grip, palms facing towards your feet.
    3. Extend your arms straight up towards the ceiling, keeping a slight bend in your elbows.
    4. Slowly lower the dumbbells towards your chest, allowing your elbows to flare out to the sides.
    5. Pause for a moment at the bottom, then push the dumbbells back up to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Dumbbell Bench Press With Neutral Grip
    • Primary muscle: pectorals, the same as the Dumbbell Bench Press With Neutral Grip
    • Equipment: free weights, the same as the Dumbbell Bench Press With Neutral Grip
    • Body position: lying on your back, the same as the Dumbbell Bench Press With Neutral Grip
  4. Barbell Bench Press - Medium Grip

    4. Barbell Bench Press - Medium Grip

    95% match

    Pectorals · Intermediate · Compound

    A good swap when you have a barbell to work with, and it still works the pectorals.

    • Barbell
    How to perform it
    1. Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
    2. From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
    3. After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.
    4. Repeat the movement for the prescribed amount of repetitions.
    5. When you are done, place the bar back in the rack.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Dumbbell Bench Press With Neutral Grip
    • Primary muscle: pectorals, the same as the Dumbbell Bench Press With Neutral Grip
    • Equipment: free weights, the same as the Dumbbell Bench Press With Neutral Grip
    • Body position: lying on your back, the same as the Dumbbell Bench Press With Neutral Grip

Why You Might Need a Dumbbell Bench Press With Neutral Grip Alternative

You may need substitutes because of shoulder pain, lack of a flat bench, or to vary stimulus for hypertrophy. Neutral-grip presses reduce glenohumeral internal rotation and often ease impingement, so alternatives that preserve horizontal adduction and elbow tuck can protect the shoulder while still targeting the sternal pec major. Cue for alternatives: maintain scapular retraction and press with palms facing each other to emphasize pec activation and reduce deltoid dominance. Equipment limitations, rehab protocols, and training goals (strength vs. stability) also drive substitution choices.

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