The dumbbell bench close grip press is a variation of the traditional dumbbell bench press that targets the triceps muscles more directly. By using a close grip (hands positioned closer together), you place greater emphasis on the triceps while still engaging the chest and shoulders to a lesser extent. This exercise is effective for building strength and size in the triceps.
Let's get started by setting up a flat bench press. Then lie on the bench with your feet firmly on the floor. Grab your dumbbells and have them in line with your shoulders, with your elbows tucked into your side.
This is the starting position.
From here, press the dumbbells away from your chest. Once fully extended, start to lower the weights carefully back down to the starting position. Keep your elbows tucked in the entire movement. This is one repetition, now repeat for the desired amount.
If you have limited gripping ability try using the Active Hands Gripping Aids to make this exercise as safe as possible.