The Dumbbell Close Grip Chest Press is a variation of the traditional dumbbell chest press that specifically targets the triceps while still engaging the chest muscles. By bringing your hands closer together on the dumbbells, you place more emphasis on the triceps, making it an effective exercise for building strength and definition in the back of the arms.
Let's get started by moving forward in your chair and leaning back so you are at an angle. then grab a dumbbell and curl it up, by bending at the elbows until the hand is at shoulder height with your palm facing inwards and the elbow tucked into the side.
This is the starting position.
From here press upwards until your arm is almost locked out, or as far as you can.
Once done, return the dumbbell back safely to the shoulder. This is one repetition, now repeat this for the desired amount. Once you’ve done one arm, if required in the program and you are able to do so, repeat the exercise and the repetition with the other arm.
If you find yourself falling sideways it may be better to hold a dumbbell in each hand to counteract the weight.
If you have limited gripping ability try using the Active Hands Gripping Aids to make this exercise as safe as possible.