CLOSE-GRIP DUMBBELL BENCH PRESS

Written by Russ Howe PTI, and most recently updated 4 days ago.

1 min read

VIDEO DEMO:


EXERCISE INSTRUCTIONS:

  • SETUP: Pin your shoulders to the bench, as if trying to puff your chest up. This will protect your shoulders against a heavy weight. Grip the dumbbells with a neutral-grip placement (palms facing in). This will be considerably easier on the elbows, and is one of the reasons I prefer this version of a Close-grip Bench Press over the barbell version.
  • REP: Brace your entire body and control the weight as you lower the DB’s to your pecs. The narrow grip will mean your elbows travel close to your sides, as opposed to “out” as they would on a normal Bench Press. This is fine. Power the bar up until your arms are straight, but keep those shoulders pinned down!
  • TIP: Notice how I try not to descend below 90 degrees? If we go all the way, our pecs & shoulders will just take over and once again I’d be unable to effectively target the triceps.

MUSCLES WORKED BY THIS EXERCISE:

  • Arms (Triceps, Forearms)
  • Chest
  • Shoulders (Front Delts)
close grip bench press muscles worked

ALTERNATIVE EXERCISES: