CLOSE
GRIP FLAT BENCH - DUMBBELL
CORRECT FORM
1) Lie on a flat
bench holding two dumbbells touching each other, as if you were going
to perform a dumbbell fly
exercise. Have someone hand the dumbbells to you if necessary.
2) Slowly lower
the dumbbells toward your chest. Keep them touching one another.
Keep your elbows close to your side.
3) At the bottom
of the press, your elbows should be alongside your chest with the
dumbbells touching your chest as shown.
4) Lift the
dumbbells up explosively off your chest, curving slightly upward
toward your head. Do not lock your elbows at the top. Actively contract
your upper and middle pecs at the top of the movement.
5) Inhale as
you lower the weight. Exhale as you raise the weight.
MUSCLES
USED
SAFETY
CONSIDERATIONS/PRECAUTIONS
Be careful with
how much weight you initially try with this exercise. This is an unusual
exercise that although extremely effective, is not mainstream. There
will be a huge disparity between how much weight you can lift with
the dumbbell close-grip bench as compared to barbell
close-grip bench or dumbbell
flat bench. Start with a minimal amount of weight.
Be sure to have
someone standing behind the bench following along the path of the
dumbbells to spot you. The spotter should keep their hands around
your wrists lightly. If you are beginning this exercise for the first
time, be aware of the fact that it may be difficult to hold the dumbbells
tightly together.
EFFECTIVENESS
Using dumbbells
as opposed to a barbell for a close-grip bench has the advantage of
allowing you to bring your hands closer together without over-stressing
your wrist joints. This allows more recruitment by the upper and middle
portion of the pecs.
However, you will
not be able to use as much weight. If large strength gains are your
primary concern, you should probably stay with a barbell
close-grip flat bench.
This
exercise works in the same manner as a barbell close-grip bench.
By bringing your hands closer together, you are creating more shoulder
flexion and elbow extension (as in an "uppercut" punch)
than with a wide-grip flat bench. This translates into more upper
pec, tricep and front deltoid recruitment.
HELPFUL
WITH TRAINING FOR
Football, Basketball,
Baseball, Tennis, Raquetball, Bodybuilding, Power lifting, Martial
arts, Boxing.
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