Dumbbell incline close grip bench press

Muscles worked: Upper arms
Upper arms
🔧 Dumbbells, Incline Bench ↕ Push 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Lower dumbbells slowly, keeping them together and elbows tucked. Pause briefly. Press dumbbells up by extending arms, squeezing chest and triceps. Avoid locking elbows.

Muscles Worked

Long HeadLateral HeadMedial Head
Secondary: Anterior Delts

Tips

Keep your elbows tucked close to your sides throughout the movement to protect your shoulder joints and focus on chest activation. Press the dumbbells together to prevent them from drifting apart and ensure even chest engagement. Retract your shoulder blades and maintain a stable upper back to create a solid base for the exercise and prevent shoulder rounding. Engage your core and keep your back flat to stabilize your torso and maximize power transfer. Squeeze your chest muscles at the top of the movement to fully contract the muscle and enhance muscle awareness.

Similar exercises

Barbell close grip incline bench press Chest, Shoulders · 🔧 Barbell, Incline Bench, Squat Rack 4/10 Barbell close grip bench press Upper arms · 🔧 Barbell 4/10 Dumbbell close grip bench press Chest · 🔧 Dumbbells 3/10 Barbell wide grip incline bench press Shoulders, Upper arms · 🔧 Barbell, Incline Bench 4/10 Barbell reverse grip incline bench press Upper arms, Shoulders · 🔧 Barbell, Incline Bench, Squat Rack 4/10 Dumbbell incline single arm bench press Shoulders, Upper arms · 🔧 Dumbbells, Incline Bench 3/10 Kettlebell incline bench press Shoulders, Upper arms · 🔧 Kettlebell, Incline Bench 3/10 Dumbbell reverse grip bench press Shoulders, Upper arms · 🔧 Dumbbells, Flat Bench 3/10
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