Dumbbell Close-Grip Bench Press

oec:dumbbell-close-grip-bench-press

A compound horizontal press performed on a flat bench with a pair of dumbbells held together in a neutral grip to target the triceps and inner chest.

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Also called: Dumbbell Squeeze Press, Crush Grip Dumbbell Press, Close-Grip Dumbbell Press, Dumbbell close grip bench press

How to do it

Sit on the edge of a flat bench with a dumbbell resting upright on each thigh.
Lie back smoothly onto the bench, using your knees to assist the dumbbells up over your chest.
Plant your feet firmly on the floor and retract your shoulder blades into the bench.
Position the dumbbells side-by-side with a neutral grip (palms facing each other), lightly pressing them together directly over your sternum.

Lower the dumbbells under control toward your lower chest or sternum, keeping them pressed together and allowing your elbows to track closely alongside your torso.
Touch the dumbbells lightly to your chest without bouncing or losing tension.
Press the dumbbells back up along the same path by extending your elbows and squeezing your chest, maintaining contact between the dumbbells throughout the ascent.
Lock out your elbows at the top without allowing your shoulders to protract off the bench.

Inhale as you lower the dumbbells toward your chest; exhale forcefully as you press them back to lockout.

Flaring elbows out wide away from the torso.: Keep your elbows tucked at roughly 30 to 45 degrees relative to your torso to prioritize the triceps and protect the shoulders.
Letting the dumbbells drift apart during the movement.: Maintain constant, deliberate inward pressure pressing the two dumbbells together through the entire repetition.
Bouncing the dumbbells off the sternum.: Control the eccentric descent and reverse direction gently at the bottom under active muscular control.

Ensure dumbbells are firmly held so they do not slip or drop onto your chest or face.
When finished, bring the dumbbells to your thighs and use momentum to rock forward into a seated position.

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