The Dumbbell Close Grip Press is an exercise that primarily targets the triceps, chest, and shoulders. It is a variation of the traditional bench press that utilizes a closer grip on the dumbbells to further isolate and engage the triceps muscles.
How to perform
To perform the Dumbbell Close Grip Press, follow these step-by-step instructions:1. Start by lying down on a flat bench with a dumbbell in each hand. Hold the dumbbells above your chest with your palms facing each other and your elbows pointing down towards your sides.
2. Bring the dumbbells close together so that they are nearly touching. This will be your starting position.
3. Slowly lower the dumbbells down towards your chest, keeping your elbows close to your body and your wrists straight.
4. Press the dumbbells back up to the starting position, fully extending your arms and squeezing your triceps at the top of the movement.
5. Repeat for the desired number of repetitions, making sure to keep your core engaged and your back flat against the bench throughout the exercise.
6. To increase the difficulty of the exercise, you can also perform the Dumbbell Close Grip Press on an incline bench or with heavier dumbbells.
7. Remember to choose a weight that challenges you but allows you to maintain proper form throughout the exercise. Always warm up before starting your workout and consult with a fitness professional if you are unsure about proper technique.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.