If you are looking for an effective exercise to build your chest muscles, then the incline close grip db press is the perfect workout for you. This exercise targets the upper portion of your chest, triceps, and shoulders. It also helps to improve your bench press strength and overall upper body strength.
How to Perform Incline Close Grip Db Press
To perform the incline close grip db press, follow these steps:
- Lie on an incline bench with your feet firmly on the ground and your back straight.
- Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest.
- Bend your elbows and lower the dumbbells towards your chest.
- Push the dumbbells back up to the starting position while keeping your elbows close to your body.
- Repeat for the desired number of reps.
Tips for Proper Form
It is important to maintain proper form when performing the incline close grip db press. Here are some tips to help you:
- Keep your elbows close to your body throughout the exercise.
- Exhale as you push the dumbbells up and inhale as you lower them down.
- Do not arch your back or lift your feet off the ground.
- Use a weight that is challenging but allows you to complete 8-12 reps with proper form.
Variations of Incline Close Grip Db Press
The incline close grip db press can be modified to target different areas of the chest and triceps. Here are some variations:
- Incline bench press with dumbbells: This exercise is similar to the incline close grip db press, but you use a wider grip to target the middle portion of your chest.
- Decline bench press with dumbbells: This exercise targets the lower portion of your chest.
- Close grip bench press: This exercise is performed on a flat bench and targets your triceps more than your chest.
Benefits of Incline Close Grip Db Press
The incline close grip db press offers many benefits, including:
- Targets the upper portion of your chest, triceps, and shoulders.
- Improves bench press strength and overall upper body strength.
- Can be modified to target different areas of the chest and triceps.
- Can be performed with dumbbells or a barbell.
Precautions and Contraindications
As with any exercise, it is important to take precautions and avoid certain contraindications when performing the incline close grip db press. Here are some considerations:
- If you have any shoulder or elbow injuries, consult with your doctor or physical therapist before performing this exercise.
- Start with a light weight and gradually increase as you become more comfortable with the exercise.
- Do not perform this exercise if you experience any pain or discomfort.
- Always warm up properly before performing any exercise.
Conclusion
The incline close grip db press is an effective exercise for building chest muscles, triceps, and shoulders. It can be modified to target different areas of the chest and triceps and can be performed with dumbbells or a barbell. However, it is important to maintain proper form, take precautions, and avoid contraindications to prevent injury. Incorporate this exercise into your upper body workout routine to improve your bench press strength and overall upper body strength.