Double Dumbbell Close Grip Floor Press

Instructions for proper form

1. Begin by lying on your back on the floor with your knees bent and feet flat on the ground. 2. Hold a dumbbell in each hand, positioned directly above your chest with your arms extended, palms facing each other (neutral grip). 3. Slowly lower both dumbbells towards the floor while keeping your elbows close to your body, until your upper arms are parallel to the ground. 4. Ensure your shoulders remain retracted and your back stays neutral throughout the movement. 5. Press the dumbbells back up to the starting position, fully extending your arms. 6. Keep your core engaged and avoid arching your back.

Common mistakes to avoid

1. Allowing elbows to flare out excessively, which can lead to shoulder strain. 2. Arching the lower back during the press, which can cause strain. 3. Using excessively heavy weights, compromising form. 4. Losing control of the weights during the lowering phase.

Benefits

Specific benefits of the exercise

1. Primarily targets and strengthens the triceps. 2. Improves pressing strength, useful for other upper body exercises. 3. Enhances stability in the shoulder joints due to the supine position. 4. Can relieve pressure on the shoulder since it’s performed from the floor.

Expected results and timeframe

With consistent training (2-3 times per week), you can expect to see improved triceps endurance and strength within 4-6 weeks, along with better shoulder stability and pressing mechanics..

Who this exercise is best for

This exercise is ideal for beginners looking to develop triceps strength, individuals recovering from shoulder injuries, and anyone focusing on bodybuilding or upper body strength.

Scientific studies supporting its effectiveness

Research indicates that compound movements like this promote greater muscle activation in the target muscle groups. A study published in the Journal of Strength and Conditioning Research highlighted the effectiveness of close grip presses for triceps activation.

Variations

Beginner modifications

1. Start with lighter dumbbells or even use just one dumbbell held with both hands. 2. Perform the exercise from a bench rather than the floor to allow for greater range of motion.

Advanced progressions

1. Add a pause at the bottom of the movement for increased time under tension. 2. Perform the exercise with increased weight as you progress. 3. Mix in variations like the single dumbbell floor press to challenge stability.

Integrations

Complementary exercises

Integrate exercises such as push-ups, triceps dips, and overhead tricep extensions to further target the triceps and increase upper body strength.

Super set recommendations

Super set with dumbbell chest presses or tricep overhead extensions to maximize triceps fatigue and enhance muscle growth.

Sample workout routines

1. Warm-up: dynamic stretches for the upper body. 2. Double Dumbbell Close Grip Floor Press: 3 sets of 8-12 reps. 3. Dumbbell Tricep Overhead Extension: 3 sets of 10-15 reps. 4. Rest and repeat. 5. Cool down with static stretches focusing on the triceps and shoulders.

Exercise combinations

Combine this exercise with horizontal pulls like bent-over rows to ensure balanced upper body development.

Best time to do this exercise in your workout

This exercise is best performed toward the beginning of your upper body workout, after your warm-up, when your muscles are fresh for effective strength training.