Close-Grip Dumbbell Press

intermediate · push_horizontal

Setup

Sit at the end of a flat bench with a dumbbell standing on each thigh. Lie back while your thighs kick each dumbbell up over your chest, then settle onto the bench with your feet flat on the floor, palms facing each other and the two weights nearly touching.

Execution

Lightly press the two dumbbells together for the whole set to keep them aligned.
Inhale and lower the dumbbells under control, keeping your elbows tucked close to your body.
Lower until your elbows are level with your chest, feeling the stretch in the triceps and chest.
Exhale and press the dumbbells straight up, keeping them close together the whole way.
Lock the arms out near-straight at the top without slamming the elbow joint.
If you run out of strength mid-set, lower the dumbbells to your chest, bend your knees, bring them back to your thighs and sit up in one motion; end every set the same way and never let the weights drop out to the sides while you are still lying down.

Breathing

Inhale as you lower the dumbbells, exhale as you press up. Do not hold your breath at the bottom; if you have high blood pressure, heart disease, a hernia or you are pregnant, use a lighter load and keep breathing steadily.

Quick cues

Elbows tucked close to the body.
Keep the two weights close together.
Press straight up, not out to the sides.
Feel the triceps doing the main work.

Common faults

Fault: The elbows flaring out like a normal bench press
Fix: Actively tuck the elbows in against the ribs for the whole set.
Fault: The two dumbbells drifting apart as they rise
Fix: Lightly press the dumbbells together through the whole press to keep them aligned.
Fault: Using too much weight so the shoulder takes over from the triceps
Fix: Drop the weight to a level where the elbows can stay tucked for the whole set.
Fault: Lowering the two dumbbells unevenly
Fix: Look straight up and lower both arms at the same speed to the same depth.

Equipment

dumbbell, bench

Muscle groups

arms, chest, shoulders