Bench Press - Close Grip (Dumbbell)
A dumbbell variation of the bench press that emphasizes the triceps and inner chest muscles. It involves pressing dumbbells upwards while maintaining a close grip.
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Bench Press - Close Grip (Dumbbell)
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Step-by-Step Instructions
1. Lie Down and Grip
Lie supine on a bench with feet flat on the floor. Hold dumbbells, palms facing each other, with a close, narrow grip (slightly wider than shoulder-width apart).
- Ensure your back is flat against the bench
- Maintain a neutral wrist position
2. Lower Dumbbells
Slowly lower the dumbbells towards your chest, keeping your elbows slightly tucked in and maintaining control throughout the movement.
- Inhale as you lower the dumbbells
- Maintain consistent tension in your triceps
3. Press Upwards
Press the dumbbells back up to the starting position by extending your arms. Exhale as you push upwards.
- Squeeze your triceps at the top of the movement
- Avoid locking your elbows completely
4. Controlled Descent
Repeat steps 2 and 3 for the desired number of repetitions. Maintain a controlled pace throughout the entire movement.
- Focus on smooth movements
- Avoid using momentum
Form Tips
✓Elbow Position
Keep your elbows tucked in close to your sides throughout the movement to maximize triceps activation and minimize shoulder stress.
✓Controlled Movement
Avoid bouncing the dumbbells off your chest or using momentum. The movement should be smooth and controlled at all times.
✓Proper Breathing
Inhale as you lower the weight and exhale as you press it back up. This will help to stabilize your core and improve your overall performance.
Common Mistakes
Elbows flaring out
Consciously keep your elbows tucked in towards your sides. This shifts the emphasis to your triceps and reduces strain on your shoulders.
Using excessive weight
Reduce the weight to a level that allows you to maintain proper form throughout the entire range of motion.
Incomplete range of motion
Ensure that you lower the dumbbells until they lightly touch your chest and fully extend your arms at the top of the movement.
Arching back
Keep your lower back pressed against the bench. This protects your spine and ensures proper stability.
Using momentum
Focus on slow, controlled movements. Avoid bouncing the dumbbells off your chest or using momentum to assist with the lift.
Alternative Exercises
- Standard Close Grip Dumbbell Bench Press
- Incline Close Grip Dumbbell Bench Press
- Decline Close Grip Dumbbell Bench Press
- Close Grip Dumbbell Bench Press with Pause
Complementary Exercises
- Dumbbell Rows
- Dumbbell Pullovers
- Overhead Press
- Skullcrushers
