How to perform the Close Grip Incline Dumbbell Press
- 1Set an incline bench to about 30–45 degrees, lie back with a dumbbell in each hand, and hold them close together over your chest with your palms facing each other and feet planted on the floor. Keep your shoulders down, chest lifted, and wrists straight so the weights stay lined up over your upper chest.
- 2Slowly lower the dumbbells toward the top of your chest, keeping them close together and elbows tucked in toward your sides, taking about 2–3 seconds as you breathe in. Lightly touch or stop just above your chest, then press the dumbbells back up in 1–2 seconds while squeezing your chest and breathing out, keeping the weights under control the whole time.
Coach tips
- Keep your elbows close to your body instead of flaring them out wide to protect your shoulders and keep tension on your chest and triceps.
- Don’t let the dumbbells drift over your face or your belly—aim to keep them over your upper chest the entire time.
- If your shoulders feel strained, lower the bench angle a bit and reduce the weight until the movement feels strong and stable.
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