Lie flat on a bench, holding two dumbbells pressed together above your chest with palms inward and elbows slightly outward.
Execution
Lower the dumbbells together toward your chest, keeping them pressed. Push back up, squeezing your chest at the top. Repeat as needed.
Equipment required
Flat Bench, Dumbbells
Target muscles
Chest
More Detailed Information
Close-Grip Dumbbell Press
How to Do:
Setup
Lie flat on a bench while holding two dumbbells pressed together above your chest. Your palms should face inward, and your elbows should point slightly outward.
Starting Position
Keep the dumbbells pressed together to maintain tension in your chest muscles. Fully extend your arms directly above your chest.
Controlled Descent
Slowly lower the dumbbells together towards your chest, maintaining the close grip throughout. Keep your elbows close to your torso.
Push Back Up
Press the dumbbells back to the starting position, focusing on squeezing your chest muscles. Avoid locking your elbows at the top.
Repeat
Perform the desired number of repetitions, maintaining proper form and controlled movements.
Benefits:
The close-grip dumbbell press primarily targets the inner chest while also engaging the triceps and shoulders. The close grip increases tension on the chest muscles, helping to improve definition and strength in the inner chest. It also enhances control and stability, making it a valuable addition to upper-body workouts.
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