Dumbbell Close Grip Press
Step by step
How to perform
- Press the dumbbells up over your chest by fully extending your arms, keeping the weights close together.
- Pause for a moment at the top to ensure you're engaging your chest and tricep muscles.
- Slowly lower the dumbbells back down to the starting position at your shoulders, ensuring you maintain control of the weights at all times.
- Repeat this process for your desired number of repetitions, making sure to keep your movements slow and controlled to maximize muscle engagement.
Overview
About this exercise
The Dumbbell Close Grip Press is a strength-building exercise that primarily targets your triceps, but also engages your chest and shoulder muscles. It's suitable for both beginners and experienced gym-goers, as it can be easily modified to match any fitness level. Individuals would want to incorporate this exercise into their routine to improve upper body strength, enhance muscle definition, and support functional movements in daily life.
Coaching cues
Form tips
Avoid rushing the movement. The key to maximizing muscle engagement and preventing injury is to control the descent and ascent of the dumbbells. Lower the weights slowly to your chest, pause briefly, then push them back up in a controlled manner.
Your back should be flat against the bench throughout the exercise. Avoid arching your back as this can lead to injury and reduces the effectiveness of the exercise. Your feet should also be planted firmly on the ground to provide stability.
A common mistake is not using a full range of motion.
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