Close-Grip Dumbbell Press

Also called dumbbell bridge press, single dumbbell close press and crush press.

Works

Triceps, plus chest and shoulders

Equipment

Dumbbells

Level

Beginner

Type

Compound

How to do it

Setup. Place a dumbbell standing up on a flat bench.

1. Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench with only your shoulders lying on the surface. Hips should be below the bench and your legs bent with your feet firmly on the floor.
2. Grasp the dumbbell with both hands and hold it straight over your chest at arm's length. Both palms should be pressing against the underside of the sides of the dumbbell. This will be your starting position.
3. Initiate the movement by lowering the dumbbell to your chest.
4. Return to the starting position by extending the elbows.

Cues

• Shoulders on the bench, hips up.
• Hold the dumbbell vertically over the chest.
• Lower with elbows tucked.
• Press up, squeeze the triceps.

Common mistakes

• Hips sagging.
• Elbows flaring.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder and a sore elbow. Pain that's sharp or gets worse set to set means stop.

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