Lie on a bench, holding a dumbbell with both hands, palms together around the handle. Position the dumbbell above your chest with arms fully extended.
Execution
Lower the dumbbell toward your chest, keeping elbows close to your body at a 45-degree angle. Push the dumbbell back up, fully extending your arms, and exhale as you press. Repeat for the desired number of reps, focusing on control throughout.
Equipment required
Flat Bench, Dumbbells
Target muscles
Chest
More Detailed Information
Single Dumbbell Close-Grip Press
How to Do:
Setup
Lie flat on a bench and hold a single dumbbell with both hands. Position the dumbbell so that both palms are placed together around the handle, forming a close grip. The dumbbell should be held above your chest with your arms fully extended.
Starting Position
Keep your elbows close to your body, and ensure your feet are flat on the floor, with your core engaged for stability.
Lower the Dumbbell
Slowly lower the dumbbell toward your chest while maintaining control. Keep your elbows tucked in at a 45-degree angle, focusing on the chest and triceps.
Press the Dumbbell Up
Push the dumbbell back up, straightening your arms fully. Exhale as you press upward. Focus on using your chest and triceps to drive the movement.
Repeat
Perform the desired number of repetitions, ensuring each press is controlled and deliberate.
Benefits:
The single dumbbell close-grip press targets the chest, shoulders, and triceps, with an emphasis on the triceps due to the close grip. This exercise helps improve pressing strength, build upper body muscle, and increase stability in the shoulder joints. By using a single dumbbell, it also helps address any strength imbalances between the arms.
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