5 Dumbbell Neutral Grip Bench Press Alternatives for Triceps
If you can't do the dumbbell neutral-grip bench press, use close-grip barbell bench press, weighted dips, JM press, close-grip dumbbell floor press, or diamond push-ups. Keep wrists neutral and elbows tucked ~30–45° to emphasize elbow extension. Perform slow eccentrics and a controlled lockout to maximally load the triceps long and lateral heads.
Original Exercise: Dumbbell Neutral Grip Bench Press
How to Perform Dumbbell Neutral Grip Bench Press
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Hold a dumbbell in each hand with a neutral grip (palms facing each other) and your arms extended straight up over your chest.
- Slowly lower the dumbbells down towards your chest, keeping your elbows close to your body.
- Pause for a moment at the bottom, then push the dumbbells back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Best Dumbbell Neutral Grip Bench Press Alternatives
1. Dumbbell Close-grip Press
99.9% MatchHow to perform this exercise
- Sit on a flat bench with a dumbbell in each hand, resting on your thighs.
- Using your thighs to help raise the dumbbells, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
- Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
- As you breathe in, slowly lower the dumbbells to your side until they are about level with your chest.
- As you exhale, use your triceps to lift the dumbbells back to the starting position.
2. Dumbbell Twisting Bench Press
99.4% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Hold a dumbbell in each hand with an overhand grip, palms facing away from you.
- Extend your arms straight up over your chest, keeping a slight bend in your elbows.
- Lower the dumbbells down towards your chest, keeping your elbows close to your body.
- As you lower the dumbbells, twist your wrists so that your palms face towards you at the bottom of the movement.
3. Close-Grip Dumbbell Press
99.2% MatchHow to perform this exercise
- Place a dumbbell standing up on a flat bench.
- Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench with only your shoulders lying on the surface. Hips should be below the bench and your legs bent with your feet firmly on the floor.
- Grasp the dumbbell with both hands and hold it straight over your chest at arm's length. Both palms should be pressing against the underside of the sides of the dumbbell. This will be your starting position.
- Initiate the movement by lowering the dumbbell to your chest.
- Return to the starting position by extending the elbows.
4. Close-Grip Barbell Bench Press
96% MatchHow to perform this exercise
- Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
- As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that - as opposed to a regular bench press - you keep the elbows close to the torso at all times in order to maximize triceps involvement.
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.
5. Barbell Lying Close-grip Press
96% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the barbell with a close grip, hands shoulder-width apart, palms facing towards your feet.
- Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
- Slowly lower the barbell towards your chest, keeping your elbows close to your body.
- Pause for a moment when the barbell touches your chest, then push it back up to the starting position.
6. Ez Barbell Jm Bench Press
95.4% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the ez barbell with an overhand grip, slightly wider than shoulder-width apart.
- Lower the barbell to your chest, keeping your elbows tucked in close to your body.
- Push the barbell back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
7. Dumbbell Floor Press
95.4% MatchHow to perform this exercise
- Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.
- Lower the weights until your upper arm comes in contact with the floor. You can tuck your elbows to emphasize triceps size and strength, or to focus on your chest angle your arms to the side.
- Pause at the bottom, and then bring the weight together at the top by extending through the elbows.
8. Close-Grip EZ-Bar Press
95.2% MatchHow to perform this exercise
- Lie on a flat bench with an EZ bar loaded to an appropriate weight.
- Using a narrow grip lift the bar and hold it straight over your torso with your elbows in. The arms should be perpendicular to the floor. This will be your starting position.
- Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
- Using the triceps to push the bar back up, press it back to the starting position by extending the elbows as you exhale.
- Repeat.
9. Ez-bar Close-grip Bench Press
95.2% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the ez barbell with a close grip, hands shoulder-width apart, palms facing forward.
- Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
- Slowly lower the barbell towards your chest, keeping your elbows close to your body.
- Pause for a moment when the barbell touches your chest.
10. Barbell Close-grip Bench Press
95.2% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
- Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.
- Pause for a moment when the barbell touches your chest.
- Push the barbell back up to the starting position, fully extending your arms.
Why You Might Need a Dumbbell Neutral Grip Bench Press Alternative
You may substitute the dumbbell neutral-grip bench press for several reasons: shoulder pain with horizontal pressing, lack of suitable dumbbells, desire to prioritize elbow extension, or to break a strength plateau. Neutral grip reduces shoulder horizontal adduction and can lower rotator cuff stress; alternatives let you preserve triceps tension while adjusting range of motion and joint angle. For rehab, shorten range to a 90° elbow position and keep scapula retracted. For strength, pick an alternative that lets you load heavier at full lockout. Each choice changes how the triceps long head versus lateral head activates, so match the replacement to your limitation and goal.
How to Choose the Right Substitute
Choose a substitute based on equipment, joint tolerance, and the movement pattern you need. If you want heavier loads and similar bar path, use a close-grip barbell bench press and cue a tight grip with elbows tucked to emphasize triceps-driven lockout. If your shoulders limit horizontal pressing, pick dips or JM presses and keep a controlled descent to protect the shoulder. For minimal equipment, use diamond push-ups with slow tempo and full lockout to isolate the triceps. Assess ROM, required load, and where you feel the work—if you lose triceps tension, narrow the grip or shorten range rather than increase weight.
Frequently Asked Questions
What muscles does Dumbbell Neutral Grip Bench Press work?
The lift primarily targets the triceps via elbow extension, with secondary involvement from the pecs and anterior deltoids. Neutral wrist position shifts emphasis toward the triceps long and lateral heads by reducing shoulder horizontal adduction.
What is the best bodyweight alternative to Dumbbell Neutral Grip Bench Press?
Diamond push-ups are the best bodyweight alternative because they force a narrow hand position that increases elbow extension demand. Keep hands under the sternum, elbows tucked, and control the descent to maximize triceps activation.
Can I build muscle without doing Dumbbell Neutral Grip Bench Press?
Yes. You can build triceps size and strength with alternatives like close-grip bench press, weighted dips, JM presses, and floor presses that allow progressive overload. Maintain strict form—tuck elbows, use full lockout, and prioritize controlled eccentrics—to ensure high triceps mechanical tension.
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