Muscle Group: Chest

Great athletes and trainers understand that the slightest change in exercise can lead to continuous growth! Or as Rich Piana would call it “muscle confusion.” Neutral Dumbbell Bench Pressing is a prime example of this. This exercise develops mass and strength in the middle and outer pectoral muscles.

Lay on a flat bench, place your feet flat on the floor. Grab a dumbbell in each hand. This is the important part, both of your palms should face each other throughout the entire movement! This is a neutral position, which means they are neither facing away or toward you. Hold the weights over your head in this position. This is the starting position.

Lower the weights toward your outer chest, keeping them balanced and under control. Let the dumbbells down as far as you can. Getting a full stretch in the pecs at the bottom. Drive the weights back up and lock your arms straight overhead and get a peak contraction on top. Then repeat till you’ve finished your set.

Variations: This can be performed both, flat, incline and decline. Flat for overall development, incline to stress the upper pectorals and decline for the lower pecs.