Dumbbell Close Grip Press
Target Muscle
Secondary Muscles
Equipment
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.
Pro Tip
Controlled Movement: 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. Maintain Proper Form: 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. Full Range of Motion: A common mistake is not using a full range of motion. For maximum benefit, lower the dumbbells until your elbows are