Easier on the shoulders, brutal on the chest.
Keep your elbows tucked, not flared, to protect the shoulders and load the chest.
The Neutral Grip Bench Press is a Chest-first movement, with Triceps working as the supporting cast. Track it consistently and you'll see exactly how it feeds your chest volume for the week.
The Neutral Grip Bench Press primarily works the Chest with Triceps assisting.
Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
