Dumbbell Close Grip Bench Press - Excellent Tricep Exercise

Dumbbell Close Grip Bench Press – Excellent Tricep Exercise

Dumbbell Close Grip Bench Press is a great muscle building movement to strengthen your triceps and build big arms. Do you need to some tips on achieving optimal form and gain strength in your triceps now? You need to take advantage of this how-to tutorial to help you begin immediately.

Dumbbell Close Grip Bench Press Exercise Summary

  • Primary Muscles Worked: Triceps Brachii
  • Other Muscles (Secondary) Worked: Deltoid – Anterior, Pectoralis Major – Clavicular, and Sternal
  • Equipment: Dumbbells and Bench
  • Mechanics Type: Compound
  • Force: Push
  • Utility: Basic

Dumbbell Close Grip Bench Press Procedure

  • 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.

Muscles Used

Target (Agonist)

  • Triceps Brachii


  • Deltoid – Anterior
  • Pectoralis Major – Clavicular
  • Pectoralis Major, Sternal

Dynamic Stabilizers

  • Biceps Brachii – Short Head


  • Pectoralis Minor
  • Serratus Anterior

Antagonist Stabilizers

  • None


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.

Get More Bodybuilding Tips Here.

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.

To Avoid More Bodybuilding Mistakes Look Here.

Dumbbell Close Grip Bench Press Recap

You finally be ready to engage in dumbbell close grip bench press optimally. So now your future step is to utilize dumbbell close grip bench press as a piece of a scheduled muscle building routine to develop your Triceps.

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