Palms Inward Flat Bench Dumbbell Press
Neutral palms-in grip reduces shoulder strain while still building chest and tricep strength
ChestIntermediateStrengthPush
At a glance
| Muscles worked | Primary: Chest and triceps |
|---|---|
| Muscle group | Chest |
| Difficulty | Intermediate |
| Type | Strength · Push |
| Sets & reps | 4 sets × 8-12 reps |
| Estimated calories burned | ~60 kcal |
How to do it
- Step 1: Lie on a flat bench holding a dumbbell in each hand with palms facing each other
- Step 2: Position the dumbbells at chest level
- Step 3: Press both dumbbells straight up, keeping palms facing in
- Step 4: Lower with control back to chest level
- Step 5: Repeat for the full set
Equipment
- Dumbbells optional
- Flat bench optional
Coaching tips
Benefits
Neutral palms-in grip reduces shoulder strain while still building chest and tricep strength
Common mistakes
Letting the dumbbells drift apart instead of keeping a consistent neutral grip
Make it harder
Increase the dumbbell weight or slow the eccentric phase
Make it easier
Use lighter dumbbells and reduce the range of motion
Breathing
Exhale pressing up, inhale lowering down
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 6-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.