Arms
Close-Grip Dumbbell Press
A high-tension pressing variation designed to maximize triceps recruitment and upper chest activation.
How to perform.
Follow the sequence — setup is half the lift.
Lie flat on a bench with your feet planted firmly on the floor and a dumbbell in each hand.
Position the dumbbells over your chest with a neutral grip so your palms are facing each other.
Press the dumbbells together firmly and maintain this inward tension throughout the entire movement.
Lower the weights slowly toward the center of your chest while keeping your elbows tucked close to your ribcage.
Pause briefly when the dumbbells touch your chest without letting the tension dissipate.
Push the weights back to the starting position by extending your elbows while continuing to squeeze the dumbbells together.
Lock out your arms at the top of the movement to fully contract the triceps before beginning the next repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the elbows to flare outward away from the torso.
- Losing the inward pressure between the two dumbbells during the ascent.
- Bouncing the weights off the chest to create momentum.
- Shortening the range of motion by not reaching full lockout.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.