Close Grip Dumbbell Bench Press
-About
The close-grip dumbbell bench press works your chest, triceps, and front shoulders. It targets your inner chest and triceps for balanced upper body strength.
How to Close Grip Dumbbell Bench Press
Starting Position
1. Lie back on a flat bench with your back against it, and keep your feet firmly on the ground.
2. Hold a dumbbell in each hand and lift them together above your chest.
3. Make sure your palms are facing each other, and position your arms above the center of your chest.
Proper Form
1. Keep your elbows close to your torso and slowly lower the dumbbells towards your chest.
2. When the dumbbells are near your chest, pause for a moment and feel the tension in your chest and triceps.
3. Using the strength of your chest and triceps, push the dumbbells back up to return to the starting position.
4. Do not fully extend your elbows; keep them slightly bent to maintain tension.
Breathing Technique
Inhale when lowering the dumbbell, and exhale when pushing the dumbbell up.
Precautions
1. Keep your hands in a fixed position to prevent the dumbbell from shaking.
2. Keep your wrists straight to avoid bending.
3. Fix your back and hips to the bench to prevent excessive lifting of the back.
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