Close-grip Incline Dumbbell Press

Close-grip Incline Dumbbell Press / Incline Crush Press / Incline Squeeze Press 

The Close-Grip Incline Dumbbell Press, also known as the Incline Crush Press or Incline Squeeze Press, is a variation of the incline bench press. It involves using dumbbells with a close grip, typically with your palms facing each other. This exercise can be done with either a single dumbbell or two dumbbells.

How to Perform the Close-Grip Incline Dumbbell Press

Setup

1. Adjust a bench to an incline of about 30–45 degrees.
2. Sit on the bench with a dumbbell in each hand, resting them on your thighs.
3. Lie back on the bench and press the dumbbells together above your chest, with palms facing each other in a neutral grip.

Execution

1. Starting Position:
   • Hold the dumbbells together at arm’s length above your upper chest.
   • Keep your elbows close to your torso and your core engaged.
2. Lowering Phase:
   • Slowly lower the dumbbells toward your upper chest while maintaining the close grip.
   • Stop when the dumbbells are close to or lightly touch your chest, ensuring your elbows remain tucked.
3. Pressing Phase:
   • Push the dumbbells back to the starting position by extending your arms fully.
   • Focus on squeezing your upper chest at the top of the movement.
4. Repeat: Perform for the desired number of repetitions, maintaining control throughout the exercise.

Tips for Success:

• Begin with a light to moderate weight to ensure proper form and balance.
• Focus on a controlled and deliberate movement throughout the exercise.
• Avoid jerky or rapid motions; maintain tension on your chest muscles.
• Incorporate this exercise into your upper body or chest workout routine once or twice a week.

Common Mistakes to Avoid

1. Flared Elbows: Keep your elbows close to your torso to maintain proper form and reduce shoulder strain.
2. Arching the Lower Back: Keep your core tight and your back in contact with the bench to avoid lower back discomfort.
3. Rushing the Movement: Perform each rep with control to maximize muscle engagement and prevent injury.
4. Using Too Much Weight: Start with a manageable weight to prioritize proper form and avoid unnecessary strain.
5. Incorrect Grip: Ensure the dumbbells stay pressed together throughout the movement for consistent muscle activation.

Benefits of the Close-Grip Incline Dumbbell Press

1. Upper Chest Development
   • Builds strength and muscle definition in the upper portion of the chest, contributing to a balanced physique.
2. Increased Triceps Activation
   • The close grip places additional emphasis on the triceps, improving arm strength and tone.
3. Enhanced Inner Chest Focus
   • Keeping the dumbbells together emphasizes the inner chest, aiding in muscle symmetry and development.
4. Joint-Friendly Movement
   • The neutral grip reduces strain on the wrists and shoulders, making it suitable for those with joint concerns.
5. Improved Control and Stability
   • Dumbbells require independent control of each arm, enhancing coordination and balance.
6. Strength Transfer
   • Builds pressing strength applicable to sports, functional movements, and other compound lifts.
7. Variety in Training
   • Provides a unique angle and grip that complements flat and decline pressing exercises for well-rounded chest training.

Muscles Worked