CLOSE-GRIP DUMBBELL PRESS

Learn How To Do Close-Grip Dumbbell Press And Its Benefits

HOW TO DO CLOSE-GRIP DUMBBELL PRESS

CLOSE-GRIP DUMBBELL PRESS

The close-grip dumbbell press, also known as the crush press or squeeze press, is a variation of the traditional dumbbell bench press exercise. It primarily targets the triceps and chest muscles while also engaging the shoulders to some extent.

HOW TO DO:

Setup:

  1. Lie flat on a bench with a dumbbell in each hand.

  2. Position the dumbbells directly over your chest, palms facing each other (neutral grip), and elbows bent at a 90-degree angle.

Execution:

  1. Begin the movement by extending your arms fully and pressing the dumbbells directly upwards.

  2. Focus on squeezing the dumbbells together forcefully throughout the movement.

  3. Keep your elbows close to your body, maintaining a close grip.

  4. Pause at the top, maintaining tension in your triceps.

Lowering Phase:

  1. Slowly lower the dumbbells back down to the starting position, maintaining control and the squeeze on the dumbbells.

Repeat:

  1. Perform the desired number of repetitions, maintaining proper form and control throughout the set.

TIPS:

  • Choose an appropriate weight that challenges your triceps without compromising your form.

  • Keep your core engaged and maintain a neutral spine.

  • Focus on the mind-muscle connection, feeling the triceps working as you squeeze the dumbbells together.

  • Breathe consistently throughout the movement.

CLOSE-GRIP DUMBBELL PRESS BENEFITS

The close-grip dumbbell press effectively targets both the triceps and chest muscles. Its unique squeeze and press motion build strong and defined triceps while engaging the inner pecs, contributing to a well-rounded upper body.

TRICEPS EMPHASIS:

  • The close grip minimizes shoulder involvement, intensifying the load on the triceps. Forcefully bringing the dumbbells together at the peak of the movement enhances triceps activation and growth potential.

CHEST EMPHASIS:

  • While primarily targeting the triceps, the close-grip press also engages the chest muscles, especially the inner pecs, for a balanced chest development.

Incorporating a variety of chest exercises into your routine, including those targeting the inner pecs, contributes to a well-rounded and balanced chest development.

MUSCLE GROUPS

Primary:

Chest

Equipment:

Dumbbells

Triceps

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