Dumbbell Neutral Grip Bench Press

Cómo hacer el Dumbbell Neutral Grip Bench Press

1. 1Sit on the end of a flat bench with a dumbbell resting on each thigh, palms facing each other.
2. 2Lie back, using your thighs to kick the dumbbells up so you hold them at chest level with a neutral grip (palms facing in).
3. 3Plant your feet firmly on the floor and pull your shoulder blades down and together against the bench.
4. 4Press the dumbbells up until your arms are fully extended over your chest, keeping them parallel and close together.
5. 5Lower the dumbbells under control toward the sides of your chest, keeping your elbows tucked close to your torso to load the triceps.
6. 6Stop when your upper arms are roughly level with your torso, then press back up to full extension without locking out hard.
7. 7Complete your reps, then lower the dumbbells to your thighs and sit up under control to set them down safely.

Consejos de técnica

• Keep your elbows tucked close to your sides throughout the rep to keep the emphasis on the triceps rather than the front of the shoulders.
• Squeeze the triceps hard at the top by extending your arms fully, but stop short of a harsh joint lockout.
• Keep the dumbbells stacked over your wrists and elbows so your wrists stay neutral and strong under load.
• Use a controlled tempo on the way down and avoid letting the dumbbells drift apart at the bottom.

Errores comunes

• Flaring your elbows out wide, which shifts the work onto the shoulders and away from the triceps the lift is meant to train.
• Dropping the dumbbells too fast at the bottom, which loses muscular tension and stresses the shoulder joints.
• Letting your wrists bend back under the load instead of keeping them stacked over your forearms, which strains the wrist.
• Bouncing the dumbbells together or arching the lower back hard to heave up a weight that is too heavy.

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