Male

Dumbbell Close Grip Press

Muscles involved

Including the Dumbbell Close Grip Press in your workout programming is a brilliant move if you want to pack noticeable strength and size onto your upper body. Performed lying on a flat bench while holding a pair of dumbbells close together with a neutral grip, you lower the weight toward your torso and press vertically. This targeted angle places an intense demand on your triceps while thoroughly engaging your chest muscles. The main result you will experience over time is significantly greater lock-out strength in pressing movements, alongside sculpted, fuller-looking arms. You will also feel a deeper muscular contraction without straining your joints, allowing you to build dense muscle mass and achieve tighter, stronger upper body definition with every single session.

How to do it

1. Lie on a flat bench holding dumbbells with a neutral grip over your chest. 2. Lower the dumbbells slowly while inhaling until you feel your middle chest. 3. Press the dumbbells upward using your triceps while exhaling. 4. Lock your arms in the contracted position and repeat.

Equipment required

Mancuernas

Muscles worked

Tips

- Keep your elbows close to your torso during the press to focus the work on your triceps. - Lower the dumbbells until your elbows form a 90-degree angle. - Do not excessively arch your back; keep your ribs down.