Dumbbell Close Grip Press

The Dumbbell Close Grip Press is a versatile and effective upper body exercise that primarily targets the triceps, but also engages the chest and shoulders for a well-rounded workout. This exercise is great for building strength, improving muscle definition, and enhancing overall upper body function. To perform the Dumbbell Close Grip Press, you will need a set of dumbbells and a flat bench. Begin by sitting on the bench and holding the dumbbells with an overhand grip. Position the dumbbells close together, with your palms facing each other and your arms fully extended. This is your starting position. Next, lower the dumbbells slowly towards your chest by bending your elbows. Keep your elbows close to your body throughout the movement and maintain a strong and stable core. Pause briefly at the bottom before pressing the dumbbells back up to the starting position by extending your arms. Focus on squeezing your triceps at the top of the movement for maximum contraction. Remember to maintain proper form and use a weight that challenges you without compromising your technique. Adjust the weight as needed to ensure you can complete the desired number of sets and reps with correct form. Incorporate the Dumbbell Close Grip Press into your upper body workout routine to enhance your tricep strength and overall upper body performance. As with any exercise, it's essential to listen to your body, warm up properly, and consult with a fitness professional if you have any concerns or specific goals. Enjoy the benefits of the Dumbbell Close Grip Press and strive for progress in your fitness journey!

Instructions

• Start by lying flat on a bench, holding a dumbbell in each hand.
• Position the dumbbells close together at the center of your chest, with your palms facing each other and your elbows pointing down.
• Push the dumbbells upwards and away from your chest while keeping your elbows tucked in.
• Extend your arms fully, but do not lock your elbows.
• Slowly lower the dumbbells back down to the starting position, maintaining control and tension in your chest muscles.
• Repeat the exercise for the desired number of repetitions.

Tips & Tricks

• Focus on proper form and technique to minimize the risk of injury.
• Start with a weight that challenges you but still allows for proper form.
• Engage your core muscles throughout the exercise to maintain stability.
• Keep your elbows close to your body as you lower and press the dumbbells.
• Exhale as you press the dumbbells upward and inhale as you lower them.
• Monitor your breathing and make sure to not hold your breath during the exercise.
• Gradually increase the weight as you become stronger and more comfortable with the exercise.
• If using a bench, ensure it is stable and properly adjusted for your height.
• Warm up your shoulder muscles before performing the exercise to avoid strain.
• If you experience any pain or discomfort, stop and consult with a fitness professional.