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Dumbbell Incline Close-grip Press Variation

Dumbbell Incline Close-grip Press Variation

The Dumbbell Incline Close-grip Press Variation is an excellent exercise that targets the muscles in the chest, triceps, and shoulders. This variation of the traditional bench press is performed on an incline bench with a close grip, putting more emphasis on the triceps muscles and upper chest. By using dumbbells instead of a barbell, you can also engage your stabilizer muscles, leading to better overall strength and muscle development. The incline angle not only places more stress on the upper chest but also helps to prevent shoulder impingement, making it a safe and effective exercise for individuals with shoulder issues. To perform this exercise correctly, it is important to maintain proper form and technique. Start by lying on an incline bench with your feet firmly planted on the ground. Hold a pair of dumbbells with an overhand grip, positioned slightly closer than shoulder-width apart. Lower the dumbbells down towards the lower part of your chest while keeping your elbows close to your body. Pause for a second at the bottom, then push the dumbbells back up to the starting position, fully extending your arms. Remember to breathe properly throughout the movement, exhaling as you push the weights up and inhaling as you lower them down. To maximize the benefits of this exercise, it is recommended to include it as part of a well-rounded upper body workout routine. Consult with a fitness professional to determine the appropriate weight, sets, and repetitions based on your fitness level and goals. When performed correctly and in combination with a balanced nutrition plan, the Dumbbell Incline Close-grip Press Variation can help you build strength, tone your upper body, and improve overall muscle definition. So, incorporate this exercise into your routine and enjoy the benefits it brings to your physique.


  • Start by adjusting an incline bench to a comfortable angle, usually between 30-45 degrees.
  • Sit on the bench with a dumbbell in each hand and your feet flat on the floor.
  • Plant your feet firmly and lie back on the bench, allowing the dumbbells to rest on your thighs.
  • To lift the dumbbells into position, use your thighs to help propel them up and lift them one at a time to your shoulder area. Once you have both dumbbells raised, rotate your wrists forward so that your palms are facing away from you.
  • Bend your elbows and position the dumbbells to the sides of your chest with your palms facing each other. This is the starting position.
  • Take a deep breath and begin to slowly lower the dumbbells by flexing your elbows. Keep your elbows close to your torso throughout the movement.
  • Continue lowering the dumbbells until your upper arms are parallel to the floor or slightly below. This is the bottom position of the exercise.
  • Pause for a brief moment, then exhale and push the dumbbells back up to the starting position, fully extending your elbows without locking them.
  • Repeat the movement for the recommended amount of repetitions.
  • To safely return the dumbbells to the floor, place your feet on the floor and push the dumbbells to the front of your shoulders. Then, slowly lower them to the sides of your torso and finally onto the floor.

Tips & Tricks

  • Start with light weights and gradually increase the weight as you progress to maintain proper form and prevent injury.
  • Engage your core muscles and keep your body stable throughout the movement.
  • Breathe out as you push the dumbbells up and breathe in as you lower them down to maximize your strength and oxygen intake.
  • Maintain controlled and slow movements to fully target your chest muscles.
  • Focus on squeezing your chest muscles at the top of the movement for an extra contraction.
  • Ensure your elbows are kept close to your body and not flared out to fully target your triceps.
  • Listen to your body and take rest days to allow your muscles to recover and grow stronger.
  • Stay hydrated before, during, and after your workout to optimize performance and prevent muscle cramps.
  • Fuel your body with a balanced diet that includes lean proteins, complex carbohydrates, and healthy fats to support muscle growth and repair.
  • Consult with a fitness professional if you have any pre-existing injuries or medical conditions before attempting this exercise.


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