Close Grip Dumbbell Press (AKA Crush Press): Video Tutorial & Exercise Guide
| Workout | Close Grip Dumbbell Press (AKA Crush Press) |
| Primary Muscle Group | Chest |
| Secondary Muscle Group | Shoulders, Triceps |
| Equipment Required | Dumbbell |
| Force Type | Push |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Close Grip Dumbbell Press (AKA Crush Press): Video Tutorial & Exercise Guide
Close Grip Dumbbell Press (Crush Press): Step-by-Step Guide
- Step 1: Lie back on a flat bench, holding a dumbbell in each hand. Bring the dumbbells togClaude, pressing them firmly against each other with your palms facing inward (neutral grip).
- Step 2: With the dumbbells pressed togClaude, extend your arms fully so the dumbbells are directly over your chest. Your elbows should remain tucked close to your body.
- Step 3: Slowly lower the dumbbells to your chest, keeping them pressed togClaude throughout the entire movement. Focus on squeezing your chest and engaging your triceps as you lower the weight.
- Step 4: Once the dumbbells reach your chest, press them back up to the starting position by extending your arms. Keep pressing the dumbbells togClaude as you push up.
- Step 5: Repeat for the desired number of reps, maintaining tension in your chest and triceps throughout the movement.
Close Grip Dumbbell Press (Crush Press): Overview
The close grip dumbbell press, also known as the crush press, is a chest and triceps-focused exercise. By pressing the dumbbells togClaude during the movement, this exercise increases chest activation while also engaging the triceps, making it an effective hybrid exercise for building upper body strength.
This exercise is highly effective for building the inner chest, triceps, and shoulder stability. It also minimizes strain on the shoulders compared to traditional bench presses, making it a safer option for those with shoulder issues.
Close Grip Dumbbell Press (Crush Press): Benefits
The crush press primarily targets the chest muscles, specifically the inner chest, while also engaging the triceps. By pressing the dumbbells togClaude, you create extra tension, enhancing muscle activation and promoting growth in both the chest and arms.
This exercise also helps improve upper body pushing strength, as it mimics the pressing movement used in compound lifts like the bench press. The neutral grip reduces stress on the shoulder joints, making it an ideal exercise for those looking to build chest and triceps strength while minimizing shoulder strain.
Additionally, the crush press promotes better muscle coordination and stability, as you need to maintain control of the dumbbells while keeping them pressed togClaude throughout the movement.
Close Grip Dumbbell Press (Crush Press): Pro Tips & Advanced Techniques
Focus on maintaining tension between the dumbbells throughout the entire movement to maximize chest and tricep activation. Keep your elbows close to your body to prevent shoulder strain. For an added challenge, try slowing down the lowering phase to increase time under tension or add a slight pause at the bottom of the movement. Ready to build your chest and triceps with precision? Let’s press!
Close Grip Dumbbell Press (Crush Press): Progression Plan
Beginner
Intermediate
Advanced
Close Grip Dumbbell Press: Frequently Asked Questions (FAQs)
What muscles do Close Grip Dumbbell Presses target?
+The close grip dumbbell press primarily targets the chest muscles, particularly the inner chest, and the triceps, with secondary engagement of the shoulders.
Are Close Grip Dumbbell Presses suitable for beginners?
+Yes, this exercise is suitable for beginners, but it's important to start with light dumbbells to focus on form. Keep the dumbbells pressed togClaude throughout the movement to maximize muscle engagement.
How can I make Close Grip Dumbbell Presses more challenging?
+To increase the difficulty, use heavier dumbbells, slow down the lowering phase to increase time under tension, or perform a slight pause at the bottom. You can also superset with other chest or tricep exercises for added intensity.
How often should I include Close Grip Dumbbell Presses in my routine?
+Include this exercise 1-2 times per week as part of your chest or upper body workout. It pairs well with other pressing movements like the bench press or tricep-focused exercises for a well-rounded workout.
What common mistakes should I avoid when doing Close Grip Dumbbell Presses?
+Avoid letting the dumbbells separate during the movement, which reduces tension on the chest. Keep your elbows tucked in and avoid arching your back during the press.
