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Close Grip Incline Dumbbell Press

Posted by Katie Frissell on Nov 15, 2018 5:57:17 PM
Katie Frissell


Close Grip Incline Dumbbell Press Instructions

Step 1: Grab a pair of dumbbells in each hand, lie on a bench set to a 45-degree incline

Step 2: Hold a pair of dumbbells at arm’s length above your chest, palms forward

Step 3: Keep your core braced and your elbows close to your body

Step 4: Lower the dumbbells to the sides of your chest

Step 5: Pause, and then push the weights back up to the starting position

Step 6: Complete 3-4 sets of 8-15 repetitions

The close grip bench press is an upper body exercise that targets the triceps muscles. The secondary muscles involved are your chest and shoulders.  

Some of the benefits of the close grip bench press is it can build strength in the triceps. It may improve elbow extension and it can also reduce stress on the shoulders while benching.

If you are looking for some other great tricep exercises try Tricep Dips, Overhead Cable Extension, Reverse Plank Tricep Dips, Lying Tricep Extension or Cable Rope Triceps Pushdown. 

The tricep is a large muscle on the back of the arm. It consists of 3 parts: the medial, lateral, and long head. It begins just below the socket of the shoulder blade and at two distinct areas of the humerus. One of the tricep's main responsibilities is extending the elbow joint or simply straightening the arm. 

Looking to add more to your chest day workout plan?  Check out our chest workouts exercise library for exercises like vertical press, cable fly variations, and more.

Need help getting started?  Our highly trained and certified staff would love to help you reach your goals. Download our free 28 day challenge E-book for an easy to follow workout plan.  

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Topics: Workouts