Close-grip Incline Dumbbell Press Overview
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 performed with dumbbells held close together, typically with palms facing each other. This compound exercise emphasizes the upper chest and triceps, reducing range of motion while increasing focus on the inner chest. It can be performed with either a single dumbbell or two dumbbells.
How to do the Close-Grip Incline Dumbbell Press
- Set Up: Adjust an inclined bench to your preferred angle, typically between 30-45 degrees. Sit on the bench with your back firmly against it.
- Grip: Hold a single dumbbell with both hands, positioning it close to your chest. Your palms should face each other, and your hands should be shoulder-width apart.
- Positioning: Plant your feet flat on the ground for stability. Slightly arch your lower back while maintaining contact with the bench. Keep your head, shoulders, and glutes in contact with the bench throughout the exercise.
- Press: Push the dumbbell upward until your arm is fully extended, but do not lock out your elbow. Exhale during the pressing phase.
- Lower: Lower the dumbbell with control to your upper chest while inhaling. Keep your elbows at a 90-degree angle or slightly less.
- Repeat: Complete the desired number of repetitions (usually 8-12) for your set.
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.
Benefits Of The Close-Grip Incline Dumbbell Press
1. Upper Chest Development:
This exercise places greater emphasis on the upper chest, helping to create a well-balanced and aesthetically pleasing chest. The close-grip position engages the upper chest fibers effectively, leading to greater muscle activation and growth.
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 Strength:
As a compound movement, this exercise not only builds muscle but also contributes to increased upper body strength.