Single Dumbbell Close-grip Press

Overview

The single dumbbell close-grip press is a variation of the dumbbell bench press where you hold one dumbbell with both hands, keeping it close to your chest. This unique grip shifts more emphasis onto the triceps, making it a great hybrid movement that works both the chest and arms. It is an excellent alternative for those looking to enhance pushing strength while minimizing joint stress.

How to Perform:

Step 1: Setup and Starting Position

• Lie on a flat bench, ensuring your feet are planted firmly on the ground.

• Hold a single dumbbell with both hands, gripping it by the sides of the weight plates.

• Position the dumbbell above your chest, keeping your elbows tucked in.

Step 2: Execution

1. Lower the dumbbell slowly toward your chest, keeping it under control.

2. Maintain a tight core and prevent excessive flaring of the elbows.

3. Once the dumbbell reaches just above your chest, pause briefly.

4. Press the dumbbell upward, extending your arms fully while squeezing your triceps.

5. Repeat for 3 to 4 sets of 8 to 12 reps.

Tips for Proper Form

• Keep elbows tucked close to your body to maximize triceps engagement.

• Maintain a controlled movement to avoid using momentum.

• Engage your core to keep your body stable on the bench.

• Do not overextend your elbows at the top to prevent joint strain.

• Use a weight you can control for proper form and full range of motion.

Common Mistakes to Avoid

• Flaring the elbows, which reduces triceps activation and increases shoulder strain.

• Using too much weight, leading to poor control and potential injury.

• Bouncing the dumbbell off the chest, which reduces muscle engagement.

• Not fully extending the arms, limiting triceps activation.

• Rushing through reps, reducing time under tension.

Benefits of the Single Dumbbell Close-Grip Press

1. Strengthens the Triceps and Chest: This movement effectively builds upper body pressing strength by engaging both the triceps and pectoral muscles.

2. Improves Lockout Strength: The triceps play a key role in locking out pressing movements, making this exercise great for bench press improvements.

3. Reduces Shoulder Stress: The neutral grip and close hand position make it shoulder-friendly, making it a good alternative for those with shoulder discomfort.

4. Enhances Core Stability: Holding a single dumbbell requires more core activation to stabilize the movement, benefiting overall strength.

5. Versatile and Accessible: This exercise can be performed with minimal equipment, making it ideal for both home and gym workouts.

Muscles Worked