Chest
Dumbbell close grip bench press
A powerful pressing variation for building inner chest thickness and significant tricep strength.
How to perform.
Follow the sequence — setup is half the lift.
Sit on the edge of a flat bench holding a dumbbell in each hand resting on your thighs.
Lie back slowly while bringing the dumbbells to your chest and plant your feet firmly on the floor.
Press the two dumbbells together over the center of your chest so they are physically touching.
Lower the weights slowly toward your mid-chest while keeping them pressed firmly against each other.
Stop once the dumbbells reach chest level and pause for a brief second to maintain tension.
Press the weights back up to the starting position by extending your elbows while maintaining constant inward pressure.
Squeeze your chest at the top of the movement before beginning the next repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the dumbbells to drift apart during the ascent or descent
- Bouncing the weights off the chest to create momentum
- Flaring the elbows out too wide instead of keeping them tucked
- Arching the lower back excessively off the bench
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.