Double Dumbbell Close Grip Bench Press

Instructions for proper form

1. Begin by lying supine on a flat bench with your feet flat on the floor. 2. Hold a dumbbell in each hand with a neutral grip (palms facing each other). 3. Start with your elbows bent at about 75 degrees, positioning the dumbbells above your chest. 4. Press the dumbbells upward, extending your arms while keeping your elbows close to your body. 5. Lower the dumbbells back to the starting position with control, keeping the motion steady and smooth throughout the exercise. 6. Keep your shoulder blades retracted and avoid arching your back during the movement.

Common mistakes to avoid

1. Allowing elbows to flare out excessively, which can strain the shoulders. 2. Arching the lower back, leading to potential injury. 3. Lowering the weights too quickly or bouncing them off the chest. 4. Using weights that are too heavy, compromising form. 5. Not keeping the wrists straight and aligned with the forearms.

Benefits

Specific benefits of the exercise

This exercise primarily targets the triceps brachii, improving strength and hypertrophy in the upper arms. It also engages the chest and shoulders, promoting overall upper body development.

Expected results and timeframe

With regular practice, you can expect increased triceps strength and definition within 4-6 weeks, depending on your workout frequency and diet..

Who this exercise is best for

This exercise is best for beginners looking to develop their upper body strength, particularly in the triceps and chest. It’s also suitable for anyone looking to enhance their bodybuilding training.

Scientific studies supporting its effectiveness

Research has demonstrated that close grip variations of the bench press effectively recruit the triceps more than traditional bench presses. Studies show significant increases in triceps activation when performing such variants.

Variations

Beginner modifications

To modify for beginners, start with lighter dumbbells or perform the exercise without weights while practicing proper form. Additionally, instead of a full range of motion, you can reduce the range temporarily until you feel comfortable.

Advanced progressions

For advanced practitioners, increase the weight or perform the exercise on an incline bench to target the upper chest more. You can also incorporate a pause at the bottom of the movement for increased time under tension.

Integrations

Complementary exercises

Complementary exercises include standard bench press, tricep dips, and push-ups, which can further develop overall upper body strength.

Super set recommendations

Consider supersetting this exercise with tricep extensions or skull crushers for enhanced triceps isolation.

Sample workout routines

Sample routine: 1) Flat Dumbbell Close Grip Bench Press – 3 sets of 10 reps 2) Tricep Dips – 3 sets of 8-10 reps 3) Push-Ups – 3 sets to failure.

Exercise combinations

You can combine it with a back exercise like bent-over rows or pull-ups to create a balanced upper body workout.

Best time to do this exercise in your workout

This exercise is best performed early in your workout session after your warm-up, ideally within a split routine focused on upper body strength.