How to do close grip dumbbell bench press

Coach's Tips

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Start Position

1. Position yourself lying on a flat bench with your feet firmly on the ground.

2. Grasp a pair of dumbbells directly above your shoulders using a close grip, making sure your palms are facing each other.

3. Maintain elbows close to your sides and ensure your body remains stationary throughout the exercise.

Proper Form

1. Gradually lower the dumbbells to the sides of your chest, taking a breath in as you do.

2. Press the dumbbells back up to the initial position, breathing out during the movement.

3. Repeat this motion for the desired amount of repetitions.

Breathing Technique

1. Breathe in as you bring the dumbbells down and breathe out as you push them back up.

2. Aim to maintain a steady and consistent breathing pattern throughout the activity.

Precautions

1. Ensure your elbows remain close to your torso and your back stays flat against the bench during the exercise.

2. Avoid arching your back and locking your elbows at the top of the motion.

3. Control the weight carefully and execute the movement in a slow and deliberate manner.

4. Cease the exercise immediately if you experience any pain or discomfort.