Pushing the dumbbells together increases muscle activation. This is a form of dynamic tension training.
The close grip dumbbell press is a compound exercise, which means it works several joints and muscles simultaneously. The main muscles involved in the close grip dumbbell press are:
Pectoralis major (aka PECS) these are your main chest muscles. Close grip dumbbell presses work your entire chest, with a slight emphasis on your inner pecs.
Anterior deltoids – the deltoids are your shoulder muscles. The anterior deltoids are located at the front of your shoulder joint.
Triceps brachii – usually called the triceps for short, this muscle is located on the back of your upper arm and are strongly involved in close grip dumbbell presses.
Rotator cuff –responsible for stabilizing your shoulder joint.
Technique
Correct exercise technique not only means your workout will be more productive, but it should also reduce your risk of injury.
1. Lie flat on your back and hold the dumbbells on your chest. Press the weights inward as hard as you can. Pull your shoulders down and back, and brace your abs.
2. Push the weights up and over your chest until your arms are straight but not locked. Keep the tension on your pecs by continuing to press the weights together.
3. Lower the dumbbells to your chest and repeat.
#1 TIP: Do not ease up on the inward pressure; keep pushing the dumbbells together for the entire duration of your set.
The main benefits of the close grip dumbbell press are:
· Get an effective workout from lighter weights – pushing the dumbbells together increases muscle activation. This is a form of dynamic tension training.
· Less shoulder pain – compared to regular barbell and dumbbell bench presses, close grip dumbbell presses are much more shoulder-friendly.
· Variety is the spice of life!
· Strong triceps – while the close grip dumbbell press is most definitely a chest exercise, it takes your arms through a large range of motion, which makes it a good triceps exercise too.
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