Are you struggling to build upper body strength despite your consistent workout routine? Perhaps you’ve been focusing on the classic barbell bench press, but feel like there’s room for improvement. Well, look no further, because the dumbbell close grip bench press may just be the solution you’ve been searching for. Many people struggle with progressing their upper body strength, but more often than not, it’s due to not targeting the muscles in the most effective way. In this post, we’ll explore the benefits of incorporating the dumbbell close grip bench press into your routine and provide a step-by-step guide to ensure you can execute the exercise correctly. Say goodbye to plateauing and hello to making gains with the help of the dumbbell close grip bench press.
Dumbbell Close Grip Bench Press Summary
- Primary Muscles: Triceps Brachii
- Secondary Muscles: Deltoid – Anterior, Pectoralis Major – Clavicular, and Sternal
- Equipment: Dumbbells and Bench
- Mechanics Type: Compound
- Force: Push
- Utility: Basic
Dumbbell Close Grip Bench Press Instructions
- Start out by taking your dumbbells and lying back down on a flat bench, maintain your feet wide enough to have good support.
- Begin the press by bringing the dumbbells over your chest palms facing in, dumbbells close to but not touching.
- Now, press them straight vertical not allowing the separation of the dumbbells from each other to grow.
- After you have straightened your arms, lower them back down to your chest.
- Continue and repeat for the desirable total reps to work your triceps.
Video Tutorial
Dumbbell Close Grip Bench Press Muscles
Target (Agonist)
- Triceps Brachii
Synergists
- Deltoid – Anterior
- Pectoralis Major – Clavicular
- Pectoralis Major, Sternal
Dynamic Stabilizers
- Biceps Brachii – Short Head
Stabilizers
- Pectoralis Minor
- Serratus Anterior
Antagonist Stabilizers
- None
Benefits of Dumbbell Close Grip Bench Press
The Dumbbell Close Grip Bench Press is an effective exercise for strengthening the triceps brachii, a muscle located in the back of the upper arm. This exercise targets the triceps brachii more effectively than other exercises due to its narrow grip, as it allows for greater range of motion, which helps to build muscle mass more quickly. Additionally, the narrow grip places greater emphasis on the triceps brachii, increasing the amount of tension placed on the muscle and promoting faster muscle growth. Furthermore, because of its narrow grip, the Dumbbell Close Grip Bench Press puts less strain on the shoulder joint than other pressing exercises, reducing the risk of injury.
Tips for Performing Dumbbell Close Grip Bench Press
If you’d like to develop the optimal muscle development, you ought to focus on these easily done tips. Equally important, whenever you are looking to protect yourself against injuries, you must stick with these tips.
- Try Drop Sets. You can enhance your muscle development when you use drop sets. A drop set is whenever you do a set to failure next you grab lighter dumbbells and continue. You will be able to lower the load multiple times.
- Observe Your Technique by Make Use Of A Mirror If Available. You could think you are a little vain looking in a mirror whenever you are working out, but you are not admiring yourself, you are insuring your technique is effective.
- Go To The Gym With A Plan. Make sure you arrange your training session before you go if you have a objective. If your objective is just to sustain, you ought to continue to have a plan when you get to the gym.
- Perform Power Sets. Is performing a set of two different exercises consecutive. There are 2 main methods to undertake power sets, primary is to target on an individual muscle. The other is to focus on contrasting muscle groups.
Benefits and Tips Video
Frequent Mistakes To Avoid
You ought to keep from making these fairly typical issues to ensure quality form and develop definition. Additionally, when you keep away from these mistakes you will reduce the opportunity of developing injuries.
- You’ll Do Better To Not Attempt To Use More Weight Than You Can Do Correctly. You are going to forfeit your technique and could very well end in an accident whenever you make an effort to lift to much weight.
- You’ll Do Better To Not employ bad technique. Improper technique is certainly the fast means to experience an accident.
- Stop Cheating. In nearly all cases, cheating is utilizing momentum instead of the strength of your main muscle tissue. Occasionally, a bit cheating on your last rep can be beneficial to overload your muscle, although not for more than 1 or 2 reps.
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Variations and Complementary Exercises
There are a variety of other exercises that can be used to target similar muscles as the Dumbbell Close Grip Bench Press. These variations, complementary, or alternative exercises can be used to increase the difficulty level and add variety to your workouts. Below is a list of exercises that can be used as an alternative to the Dumbbell Close Grip Bench Press.
Dumbbell Kickback
The Dumbbell Kickback is a great complementary or alternative exercise for the Dumbbell Close Grip Bench Press. This exercise works the muscles in the back of the arm (triceps) and the shoulders, while the Dumbbell Close Grip Bench Press primarily targets the triceps. To perform the Dumbbell Kickback, hold a dumbbell in each hand and bend forward at the hips while keeping your back straight. Keeping your elbows close to your body, extend your arms straight behind you and then return them to the starting position. This exercise can be done standing or kneeling, depending on your fitness level. It is important to keep your core engaged and control your movement as you perform this exercise. The Dumbbell Kickback is a great way to add variety to your upper body workouts, and it is an excellent complement to the Dumbbell Close Grip Bench Press.
Cable Tricep Pushdown
The cable tricep pushdown is a great complementary or alternative exercise for the dumbbell close grip bench press. It is an isolation exercise that specifically targets the triceps muscles, as opposed to the close grip bench press which targets the chest and triceps muscles. The cable tricep pushdown is performed by standing in front of a high pulley machine, with the cable attachment attached to your wrist. You then push down on the cable while keeping your elbows tucked in at your sides. This exercise helps to strengthen and isolate the triceps muscles and can be done in addition to the close grip bench press for a complete upper body workout.
EZ Bar Decline Triceps Extension
The EZ Bar Decline Triceps Extension is a great alternative or complementary exercise to the Dumbbell Close Grip Bench Press. It targets the triceps muscles and helps to build strength in the arms and upper body. This exercise is performed by lying flat on a decline bench with your feet secured, and gripping an EZ bar with an underhand grip. While keeping your elbows close to your body, extend your arms straight up until they are almost fully extended and then slowly lower the bar back to the starting position. This exercise helps to strengthen the triceps while also providing a great core workout.
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EZ Bar Decline Close Grip Face Press
The EZ Bar Decline Close Grip Face Press is an effective and safe alternative or complementary exercise to the Dumbbell Close Grip Bench Press. This exercise targets the same muscles as the Dumbbell Close Grip Bench Press, but it can be done on a decline bench to add more intensity. The angled position of the decline bench also allows you to use more weight, which helps to recruit more muscle fibers. Additionally, the close grip of the EZ Bar Decline Close Grip Face Press puts more emphasis on the chest muscles, making it an excellent choice for building strength and size.
EZ Bar Lying Close Grip Triceps Extension Behind Head
The EZ Bar Lying Close Grip Triceps Extension Behind Head is an excellent complementary or alternative exercise to the Dumbbell Close Grip Bench Press. This exercise is performed while lying on a flat bench and holding an EZ barbell with your hands close together. As you extend the barbell behind your head, you are engaging your triceps muscles in a different angle than the close grip bench press, providing a full range of motion for the triceps. This exercise is also great for strengthening your chest muscles as well as your triceps. With this exercise, you can really focus on the contraction of the triceps and the full range of motion.
Barbell Reverse Grip Skullcrusher
The Barbell Reverse Grip Skullcrusher is a great complementary or alternative exercise for the Dumbbell Close Grip Bench Press. This exercise works the triceps and chest muscles, targeting the triceps and core more so than the Dumbbell Close Grip Bench Press. It is performed by lying on your back on a flat bench with a barbell in hand and your palms facing up. You then slowly lower the barbell behind your head until your elbows are bent and the barbell is just above your head. Then you push the barbell back up to the starting position. This exercise can help to increase strength, balance, and coordination in the upper body muscles.
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Opposing Complementary Exercises
To further complete your workout routine, try incorporating exercises that target the opposing muscle groups. This will help to create balance in your body, and prevent muscle imbalances. Below is a list of exercises that work opposite muscle groups to the Dumbbell Close Grip Bench Press.
Dumbbell Concentration Curl
The Dumbbell Concentration Curl is a great exercise to complement the Dumbbell Close Grip Bench Press as it works the opposing muscle group. This exercise primarily targets the biceps, which are the opposing muscle group to the triceps targeted by the Dumbbell Close Grip Bench Press. It is important to focus on both the biceps and triceps in order to achieve a balanced physique. The Concentration Curl also emphasizes the mind-muscle connection which can help with better form and more effective workouts.
Dumbbell Cross Body Hammer Curl
The Dumbbell Cross Body Hammer Curl is an excellent complement to the Dumbbell Close Grip Bench Press, as it activates the opposing muscle group. This exercise works the biceps muscles and helps to increase strength and power in the arms. The hammer curl also helps to improve balance and stability in the shoulder joints, which can help prevent injuries that can occur with the bench press. By performing both exercises together, you will be able to develop a well-rounded upper body workout that targets all of the major muscle groups.
Dumbbell Curl
The Dumbbell Curl is a great exercise to complement the Dumbbell Close Grip Bench Press as it works the opposing muscle groups. The Dumbbell Curl works the bicep muscles while the Dumbbell Close Grip Bench Press works the triceps muscles. Doing both of these exercises together is a great way to ensure that both sets of muscles are receiving an equal amount of attention and will help keep your arms in balance. This balance is key to having healthy arms and avoiding any potential injuries.
Revamp Your Upper Body Workout with Dumbbell Close Grip Bench Press
If you feel like your upper body workout could use a little boost, adding dumbbell close grip bench press to your routine is something to consider. This exercise is a variation of the traditional bench press and focuses on working your triceps. By bringing your hands closer together on the dumbbell, you engage the triceps more than you would with a wider grip. Incorporating this exercise into your workout can help improve your overall upper body strength and give you the results you’re looking for. Make sure to start with a lighter weight and work your way up to avoid injury.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Arms Dumbbell Exercises
