Dumbbell close grip bench press

Chest

🔧 Dumbbells ↕ Push 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

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

How to perform

Lie on a bench with dumbbells held at your hips. Inhale as you press the weights upward until your arms are fully extended, then exhale as you lower them to a chest touch. Maintain control throughout the movement, squeezing the dumbbells together.

Muscles Worked

Pectoralis major

Secondary: Triceps, Front delt

Tips

Avoid locking out your elbows to keep tension on your chest muscles. Focus on squeezing the weights inward during the press. Retract your shoulder blades to create a stable foundation. Engage your core and keep your feet firmly planted. Imagine a combination of a press and a fly movement.

Similar exercises

Dumbbell single arm close grip bench press Chest, Shoulders · 🔧 Dumbbells, Flat Bench 3/10 Dumbbell close grip press Chest · 🔧 Dumbbell 3/10 Smith machine close grip bench press Chest · 🔧 Smith Machine, Flat Bench 3/10 Barbell close grip reverse grip bench press Chest, Shoulders · 🔧 Barbell, Flat Bench, Squat Rack 4/10 Ez bar close grip bench press Chest · 🔧 EZ Bar, Flat Bench 4/10 Barbell close grip bench press Upper arms · 🔧 Barbell 4/10 Barbell close grip incline bench press Chest, Shoulders · 🔧 Barbell, Incline Bench, Squat Rack 4/10 Dumbbell incline close grip bench press Upper arms · 🔧 Dumbbells, Incline Bench 3/10

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