How to Do the Perfect Close-Grip Dumbbell Press (Complete Guide)
Target your triceps and chest with this powerful pressing exercise. The close-grip dumbbell press is ideal for building upper body strength while emphasizing the triceps and inner chest.
Perfect Close-Grip Dumbbell Press Technique
The close-grip dumbbell press focuses on the triceps while still engaging the chest and shoulders. By narrowing your grip, you can increase tension on the triceps, leading to more effective arm and upper body development.
Step-by-Step Form Guide
1.Setup Position: Lie flat on a bench with a dumbbell in each hand. Hold the dumbbells with a neutral grip, keeping your palms facing each other. Position the dumbbells close together, just above your chest.
2.Lowering Phase: Slowly lower the dumbbells toward your chest while keeping your elbows close to your body. Maintain control throughout the descent.
3.Pressing Phase: Push the dumbbells back up by extending your arms and engaging your triceps. Keep the movement smooth and controlled.
4.Full Extension: At the top, fully extend your arms while keeping the dumbbells close together.
5.Breathing: Inhale as you lower the dumbbells, and exhale while pressing the dumbbells back up.
Common Mistakes to Avoid
1.Flaring elbows out too wide, which shifts the focus away from the triceps.
2.Using too much weight, leading to poor form and lack of control.
3.Bouncing the dumbbells off the chest rather than controlling the movement.
4.Letting wrists bend, which can lead to unnecessary strain.
5.Not fully extending the arms at the top, reducing the range of motion.
AI Coaching Benefits
ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:
1.Ensures proper elbow positioning to maximize tricep engagement.
2.Helps maintain optimal wrist stability and control throughout the movement.
3.Tracks range of motion to ensure full extension and proper technique.
4.Monitors breathing rhythm to maintain steady airflow and support endurance.
5.Guides on weight selection for optimal muscle activation without compromising form.
Master Your Exercise with AI Coaching
Perfect your exercise technique with real-time feedback and personalized coaching. Start training today and build strength with every rep!
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