Close Grip Dumbbell Press | How to Perform Close Grip Dumbbell Press

The close grip dumbbell press is a variation of the traditional dumbbell bench press that places more emphasis on the triceps muscles. Here’s a step-by-step guide on how to perform the close grip dumbbell press:

  1. Set up the bench: Position a flat bench in a suitable area with enough space for your arms to move freely. Place a pair of dumbbells on the floor next to the bench.
  2. Adjust your grip: Sit at the edge of the bench and pick up the dumbbells. Bring the dumbbells to your sides, positioning them on your thighs. This will be your starting position.
  3. Lie back on the bench: With the dumbbells resting on your thighs, lie back on the bench, ensuring your head, upper back, and buttocks are in contact with the bench. Your feet should be flat on the floor for stability.
  4. Position the dumbbells: Hold the dumbbells directly above your chest, palms facing each other, and arms fully extended. This is your starting position.
  5. Lower the dumbbells: Slowly lower the dumbbells towards your chest by bending your elbows. Keep your elbows close to your body throughout the movement.
  6. Press the dumbbells: Push the dumbbells back up to the starting position by extending your arms. Focus on using your triceps muscles to drive the movement.
  7. Repeat: Perform the desired number of repetitions, maintaining control and a steady pace throughout the exercise.

Important tips:

Maintain proper form: Keep your back pressed against the bench, and avoid excessive arching or lifting your hips off the bench.
Engage your core: Keep your core muscles activated throughout the exercise to provide stability and support.
Control the weights: Use a weight that allows you to perform the exercise with good form and control. Avoid swinging or jerking the dumbbells.
Breathe properly: Inhale as you lower the dumbbells and exhale as you press them back up.
Warm up: Prior to starting the close grip dumbbell press, perform a warm-up set using lighter weights to prepare your muscles and joints.
As with any exercise, it’s always a good idea to consult a qualified fitness professional if you have any concerns or are unsure about proper technique. They can provide guidance and ensure you’re performing the exercise safely and effectively.