Movement overview

The Close Grip Dumbbell Bench Press is a compound exercise targeting the triceps, chest, and shoulders. It involves pressing dumbbells from a supine position on a bench with hands positioned closer together than in a standard bench press. This exercise emphasizes the triceps while also engaging the pectoral muscles and anterior deltoids.

Step-by-step cues

1. Lie back on a flat bench holding a dumbbell in each hand with your feet flat on the floor.
2. Position the dumbbells directly above your chest with palms facing each other and elbows close to your body.
3. Inhale and lower the dumbbells slowly towards your chest by bending your elbows, keeping them tucked in.
4. Pause briefly when the dumbbells are near your chest.
5. Exhale and press the dumbbells back up to the starting position by extending your arms fully.
6. Repeat for the desired number of repetitions, maintaining control throughout the movement.

Technical tips

• Keep your elbows close to your body to maximize triceps engagement.
• Maintain a neutral wrist position to avoid unnecessary strain.
• Focus on controlled movements rather than speed to ensure proper form.
• Engage your core throughout the exercise to stabilize your body.
• Avoid locking out your elbows completely at the top of the movement to maintain tension on the muscles.
• Ensure that your shoulder blades are retracted and remain in contact with the bench for stability.