Movement overview

The close grip incline dumbbell chest press is a compound exercise targeting the upper portion of the pectoral muscles, triceps, and anterior deltoids. By using a close grip, this variation emphasizes the triceps while also engaging the chest and shoulders. Performing this exercise on an incline bench further targets the upper chest.

Step-by-step cues

1. Set an incline bench to a 30-45 degree angle.
2. Sit on the bench with a dumbbell in each hand, resting them on your thighs.
3. Lie back on the bench and bring the dumbbells to shoulder height with palms facing each other.
4. Position your feet flat on the floor for stability.
5. Press the dumbbells upward by extending your elbows until your arms are fully extended above your chest.
6. Pause briefly at the top, ensuring your arms are straight but not locked.
7. Slowly lower the dumbbells back to the starting position at shoulder height.
8. Repeat for the desired number of repetitions.

Technical tips

• Keep your elbows close to your body throughout the movement to maximize tricep engagement.
• Maintain a controlled motion; avoid using momentum to lift the weights.
• Ensure your back remains flat against the bench to prevent strain.
• Focus on squeezing your chest muscles at the top of the movement for better activation.
• Start with lighter weights to master form before progressing to heavier loads.