A flat dumbbell press with palms facing each other and elbows tucked close to the sides. The neutral grip is kinder to the shoulders and shifts a little more work onto the triceps.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Lie on a flat bench with feet planted and shoulder blades retracted, holding dumbbells over your chest with straight arms and palms facing each other.
Lower the dumbbells by bending the elbows, keeping the palms facing and the elbows close to your sides.
Descend until the dumbbells are beside your chest.
Pause briefly without losing shoulder position.
Press back up to straight arms over the chest.
Breathing: Inhale as you lower, exhale as you press.
Palms face each other
Elbows brush the ribs
Forearms vertical
Letting the palms rotate forward
Flaring the elbows out wide
Cutting the range short
Kick the dumbbells up with your knees to start and return them to your thighs before sitting up.