Close-Grip Dumbbell Bench Press

How to Perform This Exercise

1. 1 Lie on a flat bench, feet flat on the floor, shoulder blades squeezed against the bench.
2. 2 Grasp the dumbbells with a shoulder-width or slightly wider grip.
3. 3 Unlock the weight and bring it above your chest, arms extended.
4. 4 Lower slowly toward the mid-chest while keeping elbows at 45 degrees.
5. 5 Push explosively upward while contracting the chest until lockout.

Common Mistakes to Avoid

• Flaring the elbows during the movement, reducing triceps isolation.
• Using body momentum to push the weight instead of controlling it.
• Not reaching full extension, missing the maximum contraction.

Muscles Worked

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