Dumbbell Close-Grip Press

Setup

1. 01Lie on a flat bench holding two dumbbells pressed together over the chest with neutral palms.
2. 02Plant both feet flat and pull the shoulder blades together on the bench.
3. 03Squeeze the dumbbells firmly against each other before the first rep.
4. 04Position the weights over the lower chest, not the face.

Execution

1. 01Lower the dumbbells together to the middle of the chest while keeping them pressed against each other.
2. 02Keep the elbows tracking close to the torso.
3. 03Press the dumbbells back up to lockout while maintaining the inward squeeze.
4. 04Pause briefly at the top and squeeze the triceps and chest.

Checkpoints

• -The dumbbells stay in contact with each other for every inch of the rep.
• -Elbows stay tucked rather than flaring wide.
• -Shoulder blades stay pinned to the bench.
• -The press finishes at full lockout without shrugging.

Common mistakes

• -Letting the dumbbells drift apart at the bottom.
• -Turning it into a regular neutral-grip press with no inward squeeze.
• -Bouncing the weights off the chest.
• -Loading so heavy the squeeze cannot be maintained.