Intermediate
DUMBBELL CLOSE-GRIP PRESS
Upper arms
Body Part
Triceps
Target Muscle
Dumbbell
Equipment
Intermediate
Difficulty
Target Muscles
Triceps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Sit on a flat bench with a dumbbell in each hand, resting on your thighs.
2
Step:2 Using your thighs to help raise the dumbbells, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
3
Step:3 Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
4
Step:4 As you breathe in, slowly lower the dumbbells to your side until they are about level with your chest.
5
Step:5 As you exhale, use your triceps to lift the dumbbells back to the starting position.
6
Step:6 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
