Close-Grip Incline Dumbbell Press

How to Do:

1. Setup and Grip: Sit on an incline bench with a single dumbbell. Hold the dumbbell with both hands at the handle, keeping your palms facing each other and your thumbs wrapped around the dumbbell.
2. Starting Position: Lift the dumbbell to chest level, holding it with both hands in the center, elbows bent at a 45-degree angle.
3. Controlled Descent: Lower the dumbbell slowly toward your upper chest, keeping elbows close to your body.
4. Press Up: Press the dumbbell back up to the starting position, engaging your chest and triceps.
5. Squeeze and Hold: At the top of the movement, squeeze your chest for a brief moment to maximize muscle activation.
6. Repetitions and Sets: Perform the desired number of repetitions, maintaining steady and controlled movements.

Benefits:

The Close-Grip Incline Dumbbell Press primarily targets the upper chest, triceps, and shoulders. Holding the dumbbell with both hands in the center engages the triceps more than the traditional dumbbell press, helping to improve pressing strength and build upper body muscle while reducing strain on the shoulders.