Dumbbell Incline Close-grip Press Variation
- Synergistenmuskeln
- Deltoid Anterior, Pectoralis Major Sternal Head
- Equipment
- Dumbbell
- Körperregion
- Upper Arms
- Typ
- Strength
The dumbbell incline close-grip press variation targets the upper chest (pectoralis major, clavicular head) and the triceps, with the front deltoids and lower chest (sternal head) assisting. Performed on an incline bench with the dumbbells held close together, it shifts more of the work onto the triceps and inner-upper chest than a standard incline press, making it a useful accessory for lockout strength and upper-pec development.
Dumbbell Incline Close-grip Press Variation: So führst du sie aus
- 1Set an adjustable bench to a 30–45° incline and sit back with a dumbbell in each hand resting on your thighs.
- 2Lie back, using your thighs to help kick the dumbbells up, and press them to a locked-out position over your upper chest with palms facing each other (neutral grip).
- 3Pull your shoulder blades down and back against the bench, plant your feet, and bring the dumbbells together so they lightly touch over your chest.
- 4Keeping the dumbbells in contact, lower them under control toward your upper chest while tucking your elbows close to your torso.
- 5Stop when the dumbbells reach the upper-chest line and you feel a stretch, keeping your wrists stacked over your elbows.
- 6Press the dumbbells back up and slightly inward, keeping them pressed together, until your arms are fully extended.
- 7Squeeze the chest and triceps at the top, then begin the next rep.
- 8After your final rep, lower the dumbbells to your thighs and sit up to set them down safely.
Technik-Tipps
- Keep the dumbbells pressed together throughout the set — the inward pressure is what drives the extra triceps and inner-upper-chest involvement.
- Tuck your elbows close to your sides rather than letting them flare, so the close grip and triceps focus are preserved.
- Use a controlled tempo and a full range of motion; the incline lets you stretch the upper chest without rushing the bottom.
- Start lighter than your flat or wider-grip pressing weight, since the narrow path puts the triceps in a weaker leverage position.
- Keep your shoulder blades retracted and feet planted to create a stable base before each press.
Häufige Fehler
- Letting the dumbbells drift apart during the rep, which removes the close-grip tension and turns it back into an ordinary incline press.
- Flaring the elbows out wide, which shifts load onto the shoulder joint and reduces the triceps emphasis the variation is meant to train.
- Setting the bench too upright (past 45°), which turns the movement into a shoulder press and takes work off the upper chest.
- Using too much weight and shortening the range of motion, cutting the rep before the dumbbells reach the chest and losing the stretch.
- Bending the wrists back under the load instead of keeping them stacked over the elbows, which strains the wrist joints.
Häufig gestellte Fragen
What muscles does the dumbbell incline close-grip press variation work?
It primarily works the upper chest (pectoralis major, clavicular head) and the triceps, with the front deltoids and lower chest (sternal head) acting as synergists. The close grip increases the triceps and inner-upper-chest demand compared with a standard incline press.
How is this different from a regular dumbbell incline press?
You keep the dumbbells pressed together with a neutral grip and tuck your elbows close to your torso. This narrows the pressing path, putting more emphasis on the triceps and inner-upper chest, while a standard incline press uses a wider grip and stresses the chest more broadly.
What incline angle should I use?
Set the bench to roughly 30–45°. Around 30° biases the upper chest while keeping good leverage; going much steeper than 45° shifts the work toward the front delts and makes it more of a shoulder press.
Is this exercise good for beginners?
Yes, with light dumbbells. Because the close grip and triceps focus reduce your leverage, start lighter than your usual press and prioritize keeping the dumbbells together with controlled form before adding weight.
How many sets and reps should I do?
As an accessory movement, 3–4 sets of 8–12 reps works well for building the upper chest and triceps. Use a weight that lets you keep the dumbbells together and reach the bottom of each rep with control.
