If you're looking to build a bigger and stronger chest, the close grip incline dumbbell press is one of the best exercises you can do. This exercise targets the upper portion of the chest, as well as the triceps and shoulders, making it a great all-around chest builder. In this article, we'll take a closer look at how to perform the close grip incline dumbbell press, as well as the benefits it offers and some tips for getting the most out of this exercise.
What is the Close Grip Incline Dumbbell Press?
The close grip incline dumbbell press is a variation of the traditional incline dumbbell press. Instead of using a wider grip, you'll use a closer grip on the dumbbells. This creates more tension on the triceps and shoulders, making it a great exercise for overall upper body development.
How to Perform the Close Grip Incline Dumbbell Press
To perform the close grip incline dumbbell press, follow these steps:
- Lie back on an incline bench, holding a dumbbell in each hand with a neutral grip (palms facing each other).
- Position the dumbbells at the sides of your chest, with your elbows bent and pointing out to the sides.
- Press the dumbbells up and together, keeping your elbows pointed out to the sides.
- Lower the dumbbells back to the starting position, keeping your elbows out to the sides.
- Repeat for the desired number of repetitions.
It's important to keep your elbows out to the sides throughout the exercise to target the upper portion of the chest and triceps. Also, be sure to use a weight that allows you to perform the exercise with proper form and control.
Benefits of the Close Grip Incline Dumbbell Press
The close grip incline dumbbell press offers a number of benefits, including:
- Targets the upper portion of the chest
- Targets the triceps and shoulders
- Improves overall upper body strength and muscle mass
- Can be used as a substitute for the traditional incline dumbbell press
- Provides a greater range of motion than the traditional incline dumbbell press
Tips for Getting the Most Out of the Close Grip Incline Dumbbell Press
To get the most out of the close grip incline dumbbell press, consider these tips:
- Use a weight that allows you to perform the exercise with proper form and control
- Aim to keep your elbows out to the sides throughout the exercise
- Focus on squeezing your chest and triceps at the top of the movement
- Perform the exercise in a slow and controlled manner
- Consider using a spotter to help you lift heavier weights
Conclusion
The close grip incline dumbbell press is a great exercise for building a bigger and stronger chest, as well as targeting the triceps and shoulders. By following the tips outlined in this article and using proper form and control, you can get the most out of this exercise and take your chest development to the next level.