Dumbbell Close Grip Press (female)

Dumbbell Close Grip Press demonstration gif

Instructions:

  • 1Lie on a flat bench holding two dumbbells directly in front of you
  • 2Your arms should be fully extended at a 90-degree angle from your torso and the floor
  • 3Lower the weights slowly to your chest while keeping the dumbbells close together
  • 4Pause briefly, then push the weights back to the starting position
  • 5Repeat this motion until your set is complete

Tips:

  • Keep your feet firmly planted on the floor throughout
  • Avoid using your back or shoulders to lift the weights - the focus should be on the triceps
  • Do not allow the dumbbells to touch the chest too heavily during the movement
  • Move the weights in a controlled manner to prevent injury

Dumbbell Close Grip Press: A Comprehensive Guide

The dumbbell close grip press is a powerful exercise focusing on the chest and upper arms, specifically targeting the triceps brachii. It can be seamlessly integrated into various workout routines, making it a great choice for strength training enthusiasts of all levels. Whether you're aiming to enhance your muscle tone or increase your pushing strength, this exercise delivers excellent results.

When performing the dumbbell close grip press, there are several variations to consider, each offering unique benefits. The dumbbell close grip bench press is an excellent choice for those looking to focus on the bench movement, while the dumbbell close grip floor press is great for minimizing shoulder strain. Additionally, the single dumbbell close grip press can help improve unilateral strength and stability.

Muscles Worked

dumbbell close grip press also activates the pectoral muscles, offering a comprehensive upper body workout.

Technique Tips

  • Proper Grip: Use a neutral grip by holding the dumbbells close together, palms facing each other. This helps target the triceps effectively.
  • Controlled Movement: Lower the weights slowly toward your chest, maintaining control throughout the exercise.
  • Elbow Position: Keep your elbows tucked in close to your body to maximize tricep activation and minimize shoulder strain.
  • Breathing: Inhale while lowering the dumbbells and exhale as you press them back up to the starting position.

Conclusion

dumbbell close grip press into your workout regimen can be a game-changer, enhancing upper body strength and promoting a well-rounded physique. Whether you choose the incline variation or opt for a wide grip, this exercise is versatile and effective. As you continue to train, be sure to focus on form and gradually increase the weight to see consistent progress.

Dumbbell Close Grip Press Muscles Worked

Arms

Back

Core

Legs