Close Grip Dumbbell Bench Press

Pro Tip

Focus on keeping your elbows tucked in, it's easy to accidentally let them rotate outwards.

How To

Lie flat on the bench so that your head, upper back, lower back, and both feet are firmly pressed against the bench and ground at all points while holding two dumbbells at your chest with your palms facing each other.
Exhale and push the dumbbells straight up, keeping your elbows tucked in.
Continue pushing the dumbbells up until your arms are fully extended.
Inhale and bring your arms back down, returning them to the starting position.

Primary Muscle Groups

Outer Tricep

Outer region of your tricep.

Upper Chest

Smallest portion of your chest, spanning from your clavicle to your shoulder. It takes up a very small area of your chest and is multiple times smaller than your sternal head.

Secondary Muscle Groups

Front Shoulder

Front portion of your shoulder.

Lower Chest

Largest portion of your chest, spanning from your sternum to your shoulder. It takes up a majority of your chest and is multiple times larger than your clavicular head.

Lower Tricep

Lower tricep, close to your elbow.

Upper Tricep

Upper region of your tricep.

Equipment

Dumbbells

When gripping dumbbells, make sure you position your hands in the middle of the bar and not at the end next to the plates.

Flat Bench Without Rack

If you can't find this bench, consider using a flat bench with rack instead. If your exercise requires you to use a barbell or bar, you cannot substitute. If you do not need to use either, you probably can substitute.