Dumbbell Seated Close Grip Press
Step by step
How to perform
- Keep your feet flat on the floor and your back pressed firmly against the bench for stability.
- Slowly push the dumbbells upwards until your arms are fully extended, but not locked, while keeping the weights close together.
- Pause at the top for a moment, then slowly lower the dumbbells back to the starting position.
- Repeat this movement for the desired number of repetitions, ensuring to maintain control and proper form throughout the exercise.
Overview
About this exercise
The Dumbbell Seated Close Grip Press is a strength-building exercise that primarily targets the triceps and secondary muscles like shoulders and chest. Ideal for both beginners and advanced fitness enthusiasts, it aids in enhancing upper body strength, promoting muscle growth, and improving overall fitness. Individuals may want to incorporate this exercise into their routine to improve their lifting capabilities, enhance muscular definition, and support functional movements in daily life.
Coaching cues
Form tips
Hold the dumbbell vertically with both hands, palms facing each other, and fingers wrapped around the top end of the weight. A common mistake is to hold the dumbbell horizontally, which can lead to an unstable grip and potential injury.
Lower the dumbbell slowly towards your chest, keeping your elbows close to your body. Then push the weight back up until your arms are fully extended but not locked. Avoid rushing the movement or using momentum to lift the weight, as this can lead to muscle strain and doesn't effectively engage the target muscles.
Breathe in as you lower the dumbbell and breathe out as you push it
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