Double Dumbbell Close Grip Incline Bench Press

Instructions for proper form

1. Begin by adjusting the bench to an incline of about 30 to 45 degrees. 2. Sit on the bench with your feet flat on the ground. 3. Hold a dumbbell in each hand, keeping your arms extended straight above your chest with a neutral grip (palms facing each other). 4. Slowly lower the dumbbells towards your chest, keeping your elbows close to your body. 5. Press the dumbbells back up to the starting position while engaging your triceps. 6. Maintain a steady breathing pattern throughout the movement.

Common mistakes to avoid

1. Allowing elbows to flare out excessively. 2. Lifting weights that are too heavy, causing improper form. 3. Arching the back excessively while pressing. 4. Holding breath instead of maintaining a regular breathing pattern. 5. Not getting a full range of motion.

Benefits

Specific benefits of the exercise

The Double Dumbbell Close Grip Incline Bench Press specifically targets the triceps while also engaging the shoulders and chest. This exercise helps in developing upper body strength and improves muscle definition in the arms.

Expected results and timeframe

You can expect to see results such as increased muscle hypertrophy in the triceps and overall upper body strength within 4-6 weeks of consistent training, provided that proper nutrition and recovery practices are also in place..

Who this exercise is best for

This exercise is ideal for beginners aiming to enhance tricep strength and upper body stability. It’s also beneficial for individuals looking to improve overall arm definition and muscle mass.

Scientific studies supporting its effectiveness

Research has shown that exercises targeting the triceps, such as close grip presses, greatly enhance maximal strength and muscle activation (Schoenfeld, 2010). Studies found that exercises with a neutral grip can place less stress on the shoulder joints, allowing for effective training without increased injury risk.

Variations

Beginner modifications

1. Perform the exercise on a flat bench if incline is too challenging. 2. Use lighter dumbbells to focus on form. 3. Use one arm at a time to reduce fatigue and perfect the technique.

Advanced progressions

1. Increase the incline of the bench for greater shoulder engagement. 2. Add chains or bands for progressive overload. 3. Incorporate a dumbbell rotation at the top of the press for additional shoulder stability.

Integrations

Complementary exercises

Complement this exercise with tricep dips, skull crushers, and push-ups to further target the triceps and enhance overall upper body strength.

Super set recommendations

Consider supersetting this exercise with overhead tricep extensions or tricep kickbacks for increased intensity and targeted tricep training.

Sample workout routines

Sample routine: 1. Warm-up: 5-10 minutes of cardio, 2. Double Dumbbell Close Grip Incline Bench Press – 3 sets of 10-12 reps, 3. Tricep Dips – 3 sets of 10-15 reps, 4. Skull Crushers – 3 sets of 10-12 reps, 5. Cool down and stretch.

Exercise combinations

Combine this exercise with compound movements such as bench presses and shoulder presses for a comprehensive upper body routine.

Best time to do this exercise in your workout

This exercise is best performed during the upper body section of your workout, preferably after your main compound movements such as bench presses, to focus on tricep isolation when your muscles are still fresh.