Dumbbell Close-Grip Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Close-Grip Press is a compound upper body exercise primarily targeting the triceps, with secondary emphasis on the chest. This exercise is performed by lying on a bench while holding a dumbbell in each hand, keeping the palms facing each other, and the elbows close to the body. By pressing the dumbbells upward and extending the arms fully, the triceps are heavily engaged. The chest muscles also contribute, especially in the inner part of the pectorals. It is a great movement for building strength and muscle in both the triceps and chest, requiring only dumbbells for execution. This exercise effectively combines a pushing motion with the benefits of both tricep and chest activation.
How to Perform
Begin by lying on a bench with a dumbbell in each hand, holding them close together above your chest with your palms facing each other.
Push the dumbbells upward, extending your arms fully while keeping the weights near each other throughout the movement. This will engage your triceps and chest.
At the top of the press, briefly pause to confirm that you are activating both your chest and tricep muscles effectively.
Gradually lower the dumbbells back to the starting position near your shoulders, ensuring you maintain full control of the weights and avoid letting them drop too quickly.
Continue this motion for the prescribed number of repetitions, focusing on smooth, controlled movements to fully target the triceps and chest muscles. This will help maximize the effectiveness of the exercise and prevent unnecessary strain on your joints.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on Controlled Motion: It’s important to perform the exercise at a steady pace. Ensure that both the lowering and lifting of the dumbbells are done deliberately. Lower the weights to your chest slowly, hold for a brief moment, and then press them back up with control to keep the muscles engaged throughout the movement.
Maintain Correct Posture: Keep your back flat against the bench during the entire set. Avoid arching your back, as this not only increases the risk of injury but also diminishes the effectiveness of the exercise. Additionally, make sure your feet are firmly planted on the floor to enhance stability.
Ensure Full Range of Motion: One common error is failing to fully extend your arms or bringing the dumbbells too high. Be sure to use the full range of motion for both the lowering and pressing phases to maximize muscle activation and optimize the benefits of the exercise.
How Not to Perform
Avoid Arching Your Back: Do not arch your lower back excessively during the movement. This puts unnecessary strain on your spine and reduces the engagement of the target muscles. Keep your back flat against the bench to protect your lower back and maintain proper form.
Don’t Flare Your Elbows: Flaring your elbows too much out to the sides can place undue stress on your shoulders and reduce the effectiveness of the exercise. Keep your elbows close to your torso as you press the dumbbells, ensuring that the triceps are properly targeted.
Don’t Rush the Movement: Speeding through the exercise can lead to poor form and less muscle activation. Focus on performing each rep slowly and with control, both during the lowering and pressing phases, to fully engage your triceps and chest.
Avoid Using Too Much Weight: Lifting weights that are too heavy can compromise your form, making it difficult to control the movement and increasing the risk of injury. Use a challenging but manageable weight that allows you to maintain good form throughout the set.
Don’t Overextend at the Top: Extending your arms too much at the top of the press can stress the elbows and shoulders. Keep a slight bend in your elbows at the top to maintain muscle tension and avoid joint strain.
Avoid Lifting with Your Shoulders or Hips: Ensure that the movement comes primarily from your triceps and chest. Do not use your shoulders or hips to assist in lifting the weights, as this will waste energy and shift focus away from the intended muscles.
Don’t Let the Dumbbells Drop: Letting the dumbbells drop too quickly on the descent can lead to momentum-based movements rather than muscle-based activation. Control the lowering phase to engage the muscles properly and avoid unnecessary strain.
Don’t Let Your Feet Lift Off the Ground: Keep your feet planted firmly on the floor for stability. Lifting your feet can cause your body to lose balance, leading to poor posture and inefficient muscle engagement.
Avoid Uneven Pressing: Make sure both dumbbells move in unison and that you’re pressing evenly with both arms. Uneven pressing can cause muscle imbalances and increase the risk of injury.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
