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 Modified Hindu Push-up, the Superman Push-up and the Suspended Push-up.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Dumbbell Bench Press With Neutral Grip

Dumbbell Bench Press With Neutral Grip
Primary muscle
Pectorals
Equipment
Dumbbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Shoulders, Triceps

How to perform Dumbbell Bench Press With Neutral Grip
  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.
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Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Modified Hindu Push-upPlay demonstration

    1. Modified Hindu Push-up

    78% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound

    Use this when you have nothing to train with, because it works the pectorals with bodyweight alone.

    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
    2. Lower your body towards the ground, bending your elbows and keeping your core engaged.
    3. As you lower your body, shift your weight back and lift your hips up towards the ceiling, creating an inverted V shape with your body.
    4. Continue to lower your body until your chest is just above the ground, then reverse the movement, pushing your hips back down and extending your arms to return to the starting position.
    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: bodyweight only, not free weights
    • Body position: standing, not lying on your back
  2. Superman Push-upPlay demonstration

    2. Superman Push-up

    78% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Engage your core and lower your body towards the ground, keeping your elbows close to your sides.
    3. As you lower your body, simultaneously lift your right arm and left leg off the ground, extending them straight out.
    4. Pause for a moment at the top, then lower your arm and leg back down while pushing yourself back up to the starting position.
    5. Repeat the movement, this time lifting your left arm and right leg.
    6. Continue alternating sides 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: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  3. Suspended Push-upPlay demonstration

    3. Suspended Push-up

    78% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Find a suspension trainer and adjust it to an appropriate height.
    2. Stand facing away from the anchor point and hold the handles with an overhand grip.
    3. Walk your feet forward, leaning your body forward until your weight is supported by the suspension trainer.
    4. Keep your body straight from head to heels, engage your core, and lower your chest towards the handles.
    5. Push through your chest and arms to return 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: a suspension trainer, not free weights
    • Body position: lying face down, not lying on your back
    • Balance: harder to stay steady on than the Dumbbell Bench Press With Neutral Grip
  4. Chest Dip On Straight BarPlay demonstration

    4. Chest Dip On Straight Bar

    77% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Grab the parallel bars with your palms facing down and your arms fully extended.
    2. Bend your knees and cross your ankles.
    3. Lower your body by bending your arms until your shoulders are below your elbows.
    4. Push yourself back up to the starting position by straightening 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
    • Primary muscle: pectorals, the same as the Dumbbell Bench Press With Neutral Grip
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying on your back
  5. Push And Pull BodyweightPlay demonstration

    5. Push And Pull Bodyweight

    77% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your body in a straight line.
    2. Lower your chest towards the ground by bending your elbows, keeping your body straight.
    3. Push through your palms to extend your arms and return to the starting position.
    4. From the push-up position, pull your chest towards the ground by bending your elbows, keeping your body straight.
    5. Push through your palms to extend your arms and return 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
    • Primary muscle: pectorals, the same as the Dumbbell Bench Press With Neutral Grip
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  6. Push-up On Lower ArmsPlay demonstration

    6. Push-up On Lower Arms

    77% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Start in a plank position with your forearms on the ground and elbows directly below your shoulders.
    2. Engage your core and keep your body in a straight line from head to toe.
    3. Lower your chest towards the ground by bending your elbows, keeping them close to your body.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    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: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  7. Drop Push UpPlay demonstration

    7. Drop Push Up

    77% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart.
    2. Lower your chest towards the ground, keeping your elbows close to your body.
    3. Once your chest is just above the ground, quickly drop your knees to the ground.
    4. Push yourself back up to the starting position by 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: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  8. Pike-to-cobra Push-upPlay demonstration

    8. Pike-to-cobra Push-up

    77% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Engage your core and lift your hips up towards the ceiling, forming an inverted V shape with your body.
    3. Lower your upper body towards the ground by bending your elbows, keeping them close to your body.
    4. As you lower down, shift your weight forward and transition into a cobra pose by straightening your arms and lifting your chest up.
    5. Reverse the movement by bending your elbows and lowering your chest back down towards the ground.
    6. Push through your hands to return to the inverted V position.
    7. Continue the movement by lowering your hips back down towards the ground, returning to the starting push-up position.
    8. 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: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  9. Push-upPlay demonstration

    9. Push-up

    77% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Engage your core and lower your body towards the ground by bending your elbows, keeping your body in a straight line.
    3. Pause for a moment when your chest is just above the ground, then push yourself back up to the starting position by straightening your arms.
    4. 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: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  10. Push-up PlusPlay demonstration

    10. Push-up Plus

    77% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.
    2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
    3. Once your chest is just above the ground, push through your hands to extend your arms and lift your upper body up.
    4. At the top of the movement, protract your shoulder blades by pushing your upper back towards the ceiling.
    5. Pause for a moment, then reverse the movement by retracting your shoulder blades and lowering your body back down 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: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back

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.

Dumbbell Bench Press With Neutral Grip FAQ

What is the best bodyweight alternative to Dumbbell Bench Press With Neutral Grip?

Parallel-handle push-ups (neutral-handle push-ups) are the top bodyweight substitute because they preserve the neutral grip and horizontal adduction. Cue: keep the scapulae retracted, elbows tucked, and lower until the chest nearly touches the hands to replicate pec loading and ROM.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology