How to do a dumbbell close grip bench press

Setup:

1. Bench: Sit on the edge of a flat bench, holding a dumbbell in each hand.
2. Dumbbell Placement: Place the dumbbells on your thighs and then carefully lie back on the bench, bringing the dumbbells to your chest.
3. Grip: Position your hands so that your palms face each other, and the dumbbells are touching. Your elbows should be tucked in close to your body.

The Lift:

1. Press Upward: Exhale and press the dumbbells up towards the ceiling, keeping them pressed together throughout the movement.
2. Full Extension: Extend your arms until they are almost straight, but avoid locking out your elbows.
3. Controlled Lowering: Inhale and slowly lower the dumbbells back down to your chest, maintaining control of the weight.

Tips:

• Elbow Position: Keep your elbows tucked in close to your body throughout the entire movement.
• Touch and Go (Optional): You can lightly touch the dumbbells to your chest at the bottom of the movement, but avoid bouncing them.
• Focus on the Triceps: The close grip emphasizes your triceps muscles. Focus on squeezing them at the top of the movement.